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Exercises › Shoulders › Rear Delt Fly

Rear Delt Fly

Rear Delt Fly is a beginner isolation dumbbell exercise that mainly works your shoulders.

💪 Shoulders🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Rear Delt Fly: starting position
Starting position
Rear Delt Fly: end position
End position

How to do the rear delt fly

  1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
  3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
  4. Pause at the end of the motion before returning the handles to the start position.

Muscles worked

Primary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Rear Delt Fly alternatives

Exercises that train the same main muscle, including options with other equipment.

Lateral RaiseDumbbell · BeginnerCar DriversBarbell · BeginnerCable Lateral RaiseCable · BeginnerReverse Machine FlyesMachine · BeginnerBand Pull ApartBand · BeginnerFront Plate RaiseOther · Intermediate

FAQ

What muscles does the rear delt fly work?

It mainly works your shoulders.

How many sets and reps of rear delt fly should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the rear delt fly good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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