Bent-Over Rear Delt Fly Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: back deltoids
- secondary: trapezius, upper back
How to perform?
How to perform: Hinge at the hips with a flat back and a slight bend in the knees. Hold dumbbells or use a cable, then spread the arms wide in a reverse fly motion until the elbows are in line with the shoulders. Use a controlled tempo and focus on squeezing the rear delts at the top.
Muscles worked and benefits: primarily posterior deltoids and upper-back stabilizers. Proper form emphasizes scapular retraction and avoiding heavy weight that engages traps or momentum. This exercise improves shoulder balance and posture when combined with pressing work.
Variations
This exercise doesn't have any variations
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 dumbell raises (Bent-over rear delt raises/fly)
isolationFace Pull (Cable)
isolationFace Pull (High-Rep Squeeze)
isolationFace Pulls
isolationIncline dumbbell rear delt raise
isolationLateral Raises (Shoulder Flys)
isolationLow Pulley Row to Neck
isolationLying Face Pulls
isolationLying Side Raises
isolationRear Cable Delt Crossovers
isolationRear Delt Fly Machine (Reverse Pec Deck)
isolationRear Delt Raise (Rear Delt Fly)
isolationReverse Cable Fly’s
isolationRing Face Pulls
isolationSingle-Arm Cable Rear Delt Fly
isolationSingle-Arm Rear-Delt Cable
isolation