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Shoulders
Rear Delt Fly
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Target
Shoulders
Category
Upper body · Isolation
Difficulty
Intermediate
Sets
3
Reps
10-15
Execution
How to perform
Hinge forward with a neutral spine and hold the weights beneath your shoulders. Keep a slight bend in your elbows, open your arms out to the sides, squeeze the rear shoulders, then return with control.
Technique
Key form tips
- 1Hinge forward with a neutral spine and hold the weights beneath your shoulders
- 2Keep a slight bend in your elbows, open your arms out to the sides, squeeze the rear shoulders, then return with control
- 3Keep each repetition controlled and maintain tension through Shoulders.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Shoulders to force extra repetitions.