Rear Delt Raise (Rear Delt Fly) Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
How to perform?
The Rear Delt Raise is an isolation exercise that targets the rear deltoids in the shoulders, with secondary emphasis on the upper trapezius and the rotator cuff muscles in the back of the shoulders. It also involves the activation of tertiary muscles such as the teres minor, infraspinatus, and rhomboids. Additionally, the biceps and forearms are involved as stabilizing muscles during the exercise.
Steps to perform:
- Set an adjustable bench to a 45-degree incline.
- Grab a dumbbell in each hand and lie face down on the bench.
- Allow the dumbbells to hang directly beneath your chest.
- Exhale as you lift the dumbbells out to the sides, squeezing your rear delts.
- Keep a slight bend in your elbows and maintain a neutral spine.
- Inhale as you lower the dumbbells back down in a controlled manner.
- Focus on isolating the rear delts and avoid using momentum.
- Choose a weight that challenges your rear delts without compromising form.
- Incorporate rear delt raises for balanced shoulder development and definition.
- Perform the exercise with proper control and focus on the targeted muscle group.
Variations
Cable Lateral Raises (Shoulder Flys)
isolationFront Raises
isolationMachine Lateral Raises (Shoulder Flys)
isolationLateral Raises (Shoulder Flys)
isolationLying Side Raises
isolationSeated Rear Delt Raise/Fly
isolationSingle Arm Rear Delt Raises/Fly
isolationBent-over dumbell raises (Bent-over rear delt raises/fly)
isolationSeated Rear Delt Raise/Fly
isolationSingle-Arm Rear-Delt Cable
isolationSingle Arm Rear Delt Raises/Fly
isolationIncline dumbbell rear delt raise
isolationBent-over dumbell raises (Bent-over rear delt raises/fly)
isolationIncline dumbbell rear delt raise
isolationSeated Rear Delt Raise/Fly
isolationSingle Arm Rear Delt Raises/Fly
isolation
Similar Exercises
Alternated dumbbell shoulder press
compoundBehind-the-Neck Press
compoundClean And Press
compoundPush Press
compoundRear delt DB row
compoundSeated Barbell Shoulder Press
compoundSeated Dumbbell Shoulder Press
compoundStanding Barbell Shoulder Press (Overhead Press)
compoundStanding Dumbbell Shoulder Press
compoundUpright Barbell Row
compoundUpright Dumbbell Row
compoundBent-Over Dumbbell Lateral Raise
isolationBent-Over Rear Delt Fly
isolationFace Pull (Cable)
isolationFace Pull (High-Rep Squeeze)
isolationFace Pulls
isolationLow Pulley Row to Neck
isolationLying Face Pulls
isolationRear Cable Delt Crossovers
isolationRear Delt Fly Machine (Reverse Pec Deck)
isolationReverse Cable Fly’s
isolationRing Face Pulls
isolationSingle-Arm Cable Rear Delt Fly
isolation