Bent-Over Rear Delt Fly
Isolates the back of the shoulder, which most pressing-heavy programs under-train.
Drag to rotate
Muscles worked
How to do the bent-over rear delt fly
- 1Hold light dumbbells and hinge forward until your torso is nearly parallel to the floor.
- 2Let the arms hang below your chest, palms facing each other, elbows softly bent.
- 3Raise the arms out to the sides until they line up with your shoulders.
- 4Lower slowly.
When to pick it: Pick it for balanced, healthy shoulders, for 12–20 controlled reps.
Form cues
- Reach wide, not back
- Pinkies slightly up
- Neck long
Common mistakes
- Rowing with the elbows instead of flying
- Standing up as you lift
- Going heavy
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.