Rear Delt Fly
The Rear Delt Fly primarily works the Posterior Deltoid, with secondary activation of the Infraspinatus, Teres Minor, Trapezius (Middle) and stabilizer support from the Rectus Abdominis, Rhomboids. It is a dumbbell isolation exercise at beginner difficulty.
Incline dumbbell fly pulling dumbbells outward emphasizing rear shoulder.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Infraspinatus, Teres Minor, Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
Instructions
- Preparation: Grasp dumbbells with firm grip. Execution: Pull weight toward torso, squeezing shoulder blades together. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Posterior Deltoid.
Alternative Exercises
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