The Rear Delt Fly Exercise: Revamp Your Shoulder Workout

Are you tired of doing the same old exercises every time you hit the gym? Want to add a little spice to your routine? Look no further than the rear delt fly exercise! Not only is it a great way to switch up your workout, but it also has numerous benefits for your body.

Benefits of the Rear Delt Fly Exercise

Let’s start with the most obvious benefit: building strong, defined shoulders. The rear delt fly exercise specifically targets the posterior deltoid muscle, which is often neglected in traditional shoulder exercises like the overhead press or lateral raises.

So strengthening this muscle can help improve your posture and reduce your risk of shoulder injuries.

But that’s not all! The rear delt fly exercise also engages other muscles in your upper back, including the rhomboids and trapezius. This can help improve your overall upper body strength and stability.

What Body Parts Are Impacted by the Rear Delt Fly Exercise?

As mentioned, the rear deltoid muscle is the primary target of this exercise. But it’s not just your shoulders that will benefit. The rhomboids and trapezius muscles in your upper back also get a good workout during the rear delt fly exercise.

Equipment You Need to do the Rear Delt Fly Exercise

Luckily, you don’t need a lot of fancy equipment to do this exercise. All you need is a pair of dumbbells and a bench. If you don’t have a bench, you can use a stability ball or even just stand with your knees slightly bent.

Steps for Doing the Rear Delt Fly Exercise

Step 1: Start by holding a dumbbell in each hand with your palms facing in toward your body.

Step 2: Stand with your feet shoulder-width apart and your knees slightly bent.

Step 3: Bend forward at the waist, keeping your back straight and your abs engaged.

Step 4: Extend your arms towards the floor, keeping a slight bend in your elbows.

Step 5: Raise your arms out to the sides, squeezing your shoulder blades together.

Step 6: Pause for a moment at the top of the movement, then slowly lower the weights back down.

Step 7: Repeat for 3 sets of 10-12 reps.

Check out this video on how to complete this exercise!

Mistakes to Avoid while doing the Rear Delt Fly Exercise

As with any exercise, it’s important to use proper form to avoid injury and get the most out of your workout. Here are some common mistakes to avoid while doing the rear delt fly:

Using too much weight: It’s important to start with a weight that’s appropriate for your strength level. Using too much weight can cause you to use improper form, which can lead to injury.

Hunching your back: Keep your back straight and your abs engaged throughout the exercise. Hunching your back can put unnecessary strain on your spine.

Flaring your elbows: Keep your elbows slightly bent and close to your body. Flaring your elbows can put a strain on your shoulders and reduce the effectiveness of the exercise.

Raising your arms too high: Avoid raising your arms above shoulder height, as this can also put a strain on your shoulders.

Conclusion

In conclusion, this exercise is a great addition to any upper-body workout routine. Not only does it target the often-neglected posterior deltoid muscle, but it also engages other muscles in your upper back for a well-rounded workout.

With just a pair of dumbbells and a bench, you can easily incorporate this exercise into your routine. Just remember to use proper form and start with a weight that’s appropriate for your strength level. Happy lifting!

For more exercise, check out the tricep pushdown exercise!