Seated Rear Delt Fly: How-to, Tips & More
The Seated Rear Delt Fly is a beginner isolation exercise for your rear delts. You do it with dumbbells and bench. 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 Seated Rear Delt Fly
- Sit on the end of a bench and lean forward with your chest near your thighs.
- Let the dumbbells hang under your legs.
- Raise them out to the sides until level with your shoulders.
- Lower slowly.
Seated Rear Delt Fly tips
- 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, Bench
Type
Isolation
Seated Rear Delt Fly alternatives
Rear Delt Fly
Rear delts
Band Rear Delt Fly
Rear delts
Chest Supported Rear Delt Raise
Rear delts
Dumbbell Rear Delt Fly
Rear delts
More rear delts exercises
Across Chest Shoulder Stretch Warmup
Bodyweight
Cable Rear Delt Fly
Cable machine
Cross-Body Shoulder Stretch
Bodyweight
Dumbbell Rear Delt Row
Dumbbells
Face Pull
Cable machine
Resistance Band Face Pull
Resistance band
Frequently asked questions
What muscles does the Seated Rear Delt Fly work?
The Seated 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 Seated Rear Delt Fly good for beginners?
Yes. The Seated 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 Seated Rear Delt Fly?
You need dumbbells and bench.
Add Seated 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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