Rear Delt Fly

How to perform the Rear Delt Fly

1. Set up with the torso hinged forward (or seated supported) so the working arms hang or pull along a horizontal plane to the body.
2. Start with the arms slightly bent and the shoulder blades neutral — not pre-retracted.
3. Pull the elbows out and back, leading with the elbows so the upper arms travel roughly parallel to the floor.
4. Squeeze the rear delts at the back of the rep without cranking the shoulder blades together hard; rear delts work, not traps.
5. Return under control along the same arc; resist the temptation to use momentum on lighter loads.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Pulling with the upper traps by cranking the shoulder blades together hard instead of leading with the elbows.
• •Going too heavy and using the torso to swing the load through the range.
• •Letting the head drop forward to chase the contracted position, which strains the neck.
• •Starting each rep from a passive hang with no tension instead of an active, slightly bent-elbow start.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.