Incline Rear Delt Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Rear Delt Fly is a strength training exercise that primarily targets the rear deltoids in the shoulders while also engaging the trapezius and triceps as secondary muscles. Performed with dumbbells, this movement involves bending at the hips with a flat back and raising the arms out to the sides in a controlled motion, mimicking a reverse hugging action. It is designed to improve shoulder definition, posture, and upper back stability. The Rear Delt Fly is a valuable addition to any upper body routine, especially for enhancing rear shoulder development and correcting muscular imbalances.
How to Perform
Adjust a bench to a low incline angle, ideally between 30 to 40 degrees, to create the proper position for supporting your chest during the exercise.
Select a pair of light to moderate dumbbells that allow you to perform the movement with full control and proper form.
Lie face down against the incline bench so that your chest rests comfortably on the padding, keeping your spine neutral and your neck relaxed.
Firmly plant your feet on the ground behind you or beside the bench to maintain balance and prevent any unnecessary shifting.
With a dumbbell in each hand, allow your arms to hang naturally toward the floor and grip the dumbbells with your palms facing each other (neutral grip).
While keeping a slight bend in your elbows, engage your shoulder blades and lift the weights out to the sides in a wide arc, squeezing your rear shoulders at the top of the movement.
Pause briefly at the top without swinging or using momentum, ensuring that your rear deltoids are doing the work—not your traps or lower back.
Slowly return the dumbbells to the starting position by controlling the descent, maintaining constant tension in the shoulders.
Continue for the number of repetitions that aligns with your training goals, focusing on form over weight.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your attention on engaging the rear part of your shoulders rather than letting the shoulder blades do most of the work—minimize unnecessary movement through the scapula to isolate the correct muscles.
If you notice any discomfort or strain in your shoulders while performing the exercise, try rotating your hands so that your palms face forward and your thumbs point outward. This position, sometimes called a supinated grip, gently turns the shoulders outward and may reduce joint stress.
Perform the exercise in a slow, deliberate manner from start to finish—avoid using momentum or swinging, which can take the tension off the target muscles and increase injury risk.
Allow your arms to move smoothly through the range of motion, but make sure to keep a soft bend in your elbows; do not fully extend or lock them during the lift.
How Not to Perform
Don’t use heavy weights that force you to swing — choosing weights that are too heavy usually leads to using momentum instead of controlled muscle engagement, which shifts the effort away from the rear delts and increases injury risk.
Avoid shrugging your shoulders during the movement — this often brings the traps into play and takes activation away from the rear deltoids. Keep your shoulders down and away from your ears.
Do not let your arms straighten completely — locking out the elbows transfers stress to the joints and reduces tension in the muscles you’re trying to target.
Don’t allow your chest to lift off the bench (if using an incline bench) — this creates instability and brings other muscles into the movement, reducing rear delt isolation. Keep your torso planted and stable.
Avoid flaring the weights too far back behind your shoulders — doing so can overactivate the back muscles and strain the shoulder joint. Instead, raise the dumbbells slightly behind and in line with your shoulders in a “T” shape.
Don’t rush the reps — fast or jerky reps often rely on momentum. Take your time during both the lift and the lowering phase to maintain constant tension and full control.
Avoid excessive scapular retraction — pulling your shoulder blades too far together turns this into a back exercise. Focus on moving the arms through the shoulders with minimal upper back movement.
Don’t hold your breath — forgetting to breathe can cause unnecessary tension and fatigue. Exhale during the lift and inhale as you return to the start.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
