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Rear Delt Flye guide
The Rear Delt Flye is a beginner-level isolation dumbbell exercise that primarily targets the Rear Deltoid (Posterior). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the rear delt flye work?
The Rear Delt Flye primarily trains the Rear Deltoid (Posterior), with the shoulders as the target group. Train it as part of a balanced shoulders routine.
How do you do the rear delt flye?
To do the Rear Delt Flye: set up at the dumbbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your shoulders drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the rear deltoid (posterior); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the dumbbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your shoulders drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the rear deltoid (posterior).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common rear delt flye mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Rear Delt Flye alternatives
Rear Delt Flye FAQ.
What muscles does the Rear Delt Flye work?
The Rear Delt Flye primarily targets the Rear Deltoid (Posterior), training the Shoulders as the main muscle group.
Is the Rear Delt Flye a compound or isolation exercise?
The Rear Delt Flye is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Rear Delt Flye?
You need a dumbbell. Difficulty is rated beginner.
What are good alternatives to the Rear Delt Flye?
Good shoulders alternatives include Overhead Press, Dumbbell Shoulder Press, Lateral Raise.
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