Muscles Worked
Learn more in the Rear-delts training guide →
Primary
Rear Delts
Secondary
Upper Back
Traps
Highlighted muscles
How To Perform
- 1 Hinge at the hips until your torso is close to parallel with the floor.
- 2 Hold dumbbells hanging below the chest with a slight elbow bend.
- 3 Raise both dumbbells out to the sides until arms are parallel to the floor.
- 4 Return slowly.
Form Cues
- ✓ Keep the torso stable — do not use hip drive.
- ✓ Lead with the elbows, not the hands.
Common Mistakes
- ✗ Using too much weight and swinging the body.
- ✗ Not achieving sufficient arm height.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Rear Delt Fly, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Rear Delt Fly should I do?
3 sets of 15–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for rear delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Rear Delt Fly target?
Rear Delt Fly primarily targets the Rear Delts. Secondary muscles include Upper Back, Traps.
Is Rear Delt Fly good for beginners?
Rear Delt Fly is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Rear Delt Fly, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.