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Beginner
Rear Delt Fly
Build rear delts for shoulder balance and posture
shouldersDumbbellsBench
Instructions
- 1Sit on bench edge or stand bent over
- 2Hold dumbbells with arms hanging down
- 3Keep slight bend in elbows
- 4Raise arms out to sides squeezing rear delts
- 5Pause at top contraction
- 6Lower with control
Coaching Cues
- Focus on rear delt contraction
- Keep slight elbow bend
- Lead with elbows
- Squeeze shoulder blades together
- Control the negative
Common Mistakes
Using momentum
Fix: Strict controlled form
Swinging weights
Fix: Reduce weight, control movement
Not feeling rear delts
Fix: Focus on muscle-mind connection
Breathing
Exhale as you raise, inhale as you lower
Recommended Reps
3-4 sets of 12-20 reps
Safety Notes
- • Use light weight for this movement
- • Focus on form over weight
- • Stop if shoulder hurts
