Rear Delt Fly

An isolation movement targeting the posterior deltoids and upper back.

How to do it

1. Hold dumbbells and hinge forward at the hips.
2. With a slight bend in elbows, raise the dumbbells out to the sides.
3. Squeeze your shoulder blades at the top.
4. Lower with control.
5. Repeat.

Tips

• Choose a light weight to keep the movement strict.
• Avoid using momentum from the torso to swing the weights up.
• Lead with your elbows rather than your hands.

Muscles

Primary: Rear deltoid, Rhomboids

Secondary: Traps