Rear Delt Fly: How-to, Tips & More
The Rear Delt Fly is a beginner isolation exercise for your rear delts. You do it with dumbbells. It is a good fit when your goal is muscle growth.
Besides the rear delts, it also works your upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Rear delts
Primary
Upper back
Secondary
How to do the Rear Delt Fly
- Hold dumbbells and hinge forward with a flat back.
- Let the dumbbells hang under your shoulders.
- Raise them out to the sides until level with your shoulders.
- Lower slowly.
Rear Delt Fly tips
- Use light weights and keep a slight bend in your elbows.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Rear Delt Fly alternatives
More rear delts exercises
Across Chest Shoulder Stretch Warmup
Bodyweight
Band Rear Delt Fly
Resistance band
Chest Supported Rear Delt Raise
Dumbbells
Cross-Body Shoulder Stretch
Bodyweight
Dumbbell Rear Delt Fly
Dumbbells
Dumbbell Rear Delt Row
Dumbbells
Frequently asked questions
What muscles does the Rear Delt Fly work?
The Rear Delt Fly mainly works your rear delts, with help from your upper back.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Rear Delt Fly good for beginners?
Yes. The Rear Delt Fly is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Rear Delt Fly?
You need dumbbells.
Add Rear Delt Fly to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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