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The Rear Delt Fly is an upper body exercise that primarily targets the rear deltoids but also works the mid deltoids and traps. This is an isolation exercise which is well suited to beginner lifters.




  • Pick up two dumbbells and push your butt backwards so that your body is tilted forwards at around 45 degrees.
  • Lift the dumbbells out to the sides, keeping a slight bend in your elbows, until your arms are parallel with the floor. From the top position, slowly lower the dumbbells back down to the starting position.
  • Avoid using momentum to swing the dumbbells up. Keep your back at the same angle throughout the exercise maintaining a neutral spine (do not arch your back).

Shoulder Muscle Diagram.

Shoulder Muscles