beginner · shoulders
Rear Delt Fly
Posterior shoulder work for balanced delts and healthier pressing.
Quick answer
Hinge or sit on a machine, open the arms out to the sides with soft elbows, squeeze the rear delts, then return.
Front delts get plenty from pressing. Rear delts need intentional work—especially if you desk-slouch half the day.
Form cues
- Think 'reach the elbows to the walls'
- Keep the neck long; don't crane forward
- Moderate load, full control
Common mistakes
- Using mid-back rows instead of rear-delt isolation
- Yanked, short-range reps
- Heavy loads that turn into shrugs
Programming notes
3 × 12–20 on pull days or after presses.
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