Rear Delt Fly
The rear delt fly is an isolation exercise that primarily trains the rear delts, with the rhomboids and mid traps assisting. Equipment: dumbbells. Suited to beginner lifters.
- Primary muscles
- Rear Delts
- Secondary muscles
- rhomboids and mid traps
- Muscle group
- shoulders
- Equipment
- dumbbells
- Movement pattern
- Isolation
- Difficulty
- Beginner
- Also searched as
- reverse fly, rear delt flyes, bent over rear delt fly
Complete rear delt fly guides
- Proper formRear Delt Fly: Proper Form, Step by StepClear, practical guide to rear delt fly proper form: setup, execution cues, breathing, tempo, common mistakes with fixes, and a short FAQ for safe training.
- Muscles workedRear Delt Fly: Muscles Worked and Best AlternativesWhich muscles does the rear delt fly work? Learn the primary and secondary muscles, programming advice, and 4 practical alternatives with when to pick each.
- Sets and repsHow Many Sets and Reps for the Rear Delt Fly?Clear, evidence-aware guidance on sets, reps, frequency, progression, and when to add weight vs reps for rear delt fly training.
- Common mistakesThe Most Common Rear Delt Fly Mistakes (and How to Fix Them)Learn the 6 most common rear delt fly mistakes, why they happen, what they cost, and one concrete fix for each to get better rear delt carryover and less pain.
- At-home alternativesRear Delt Fly Alternatives at Home (Minimal Equipment)Four practical at-home substitutes for the bent-over rear-delt fly using bodyweight, dumbbells, or bands, with what each preserves, loses, and when to choose a gym.
Related exercises
Train the same muscles or the same movement pattern.
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