Rear-Delt Fly

The Rear-Delt Fly is an isolation strength exercise that targets the rear deltoids, the muscles on the back of your shoulders. It also recruits the rhomboids and mid traps in your upper back.

Stand with your feet about hip-width apart and hold a dumbbell in each hand. Hinge at your hips so your torso leans forward, chest facing the floor, and let your arms hang straight down under your shoulders with palms facing each other. You can also support your chest on an incline bench for extra stability.

Keep a slight bend in your elbows. Lead with your pinkies and arc the weights out to your sides in a wide, controlled motion until your upper arms are roughly in line with your body. Pause briefly and squeeze your rear delts, then lower the weights back to the start with control.

Brace your core gently and breathe normally - exhale as you lift and inhale as you lower. To make it easier, use lighter dumbbells or switch to a cable or machine for more support. To make it harder, slow down the lowering phase.

Fault: Shrugging the shoulders and letting the upper traps take over. Fix: Keep your shoulders down and back, and focus on squeezing the rear delts, not the traps.

Fault: Bending the elbows too much and turning the fly into a row. Fix: Maintain only a slight bend in your elbows and lead with the pinky in a wide arc.

Fault: Swinging the weights with momentum. Fix: Use a lighter load, move slowly, and pause at the top of each rep.

Fault: Rounding the lower back. Fix: Hinge at your hips, keep a neutral spine, and gently brace your core throughout the set.