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Lying Rear Delt Fly 101 Video Tutorial

Strength Gym Main Variation

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Lying Rear Delt Fly
Lying Rear Delt Fly

Exercise Synopsis

Target Muscle Group

Shoulders

Secondary Targets

None

Execution

Isolation

Force Type

Pull

Required Equipment

Dumbbell

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The "Lying Rear Delt Fly" is an effective shoulder exercise that primarily targets the rear deltoid muscles. To perform this exercise, you lie face down on a bench, holding a dumbbell in each hand. With a slight bend in your elbows, you raise the dumbbells out to your sides in a controlled motion, squeezing your shoulder blades together at the top. This movement isolates the rear delts, helping to strengthen and define the shoulders. It requires only dumbbells, making it a simple yet effective addition to shoulder-focused workouts.

How to Perform

  1. Begin by selecting a pair of dumbbells and lying face down on a bench with your chest flat against it. Your legs can either be extended straight behind you or placed on the floor for added stability.

  2. Let your arms hang directly beneath the bench, holding the dumbbells with a neutral grip, palms facing each other. This is your starting position.

  3. Take a deep breath and, keeping a slight bend in your elbows, raise the dumbbells outward and upward, engaging your rear deltoids to lift the weights.

  4. As you reach the peak of the movement, squeeze your shoulder blades together before slowly lowering the dumbbells back to the starting position with control.

  5. Repeat the movement for the desired number of repetitions, maintaining a steady and controlled pace throughout.

Tips

  1. Focus on engaging the rear deltoids during the exercise, minimizing movement at the shoulder blades. The goal is to isolate the rear delts rather than the scapular retractors.

  2. If you feel discomfort or pain in the shoulder joint while performing the exercise, try rotating the dumbbells so that your thumbs point away from one another and your palms face forward. This variation, known as the supinated grip, will externally rotate the shoulder and may help alleviate strain.

  3. Perform the exercise with slow, controlled movements. Avoid using momentum to lift the weights, as this can compromise the effectiveness of the exercise and increase the risk of injury.

  4. Let your arms move naturally through the motion, but be mindful not to lock your elbows during the exercise. Keep a slight bend in your elbows to maintain constant tension on the target muscles.

How Not to Perform

  1. Avoid Using Momentum: Do not swing your body or jerk the dumbbells up. Using momentum reduces the effectiveness of the exercise and increases the risk of injury. Focus on slow, controlled movements to properly engage the rear deltoids.

  2. Don't Overextend Your Arms: Avoid fully extending your arms at the top of the movement. Locking out the elbows can shift the focus away from the target muscle and place unnecessary strain on the joints. Keep a slight bend in your elbows throughout the exercise.

  3. Do Not Shrug Your Shoulders: Keep your shoulders relaxed and avoid shrugging them as you lift the weights. Shrugging places unnecessary stress on the upper traps instead of isolating the rear delts.

  4. Avoid Arching Your Back: Do not excessively arch your back during the lift. Arching can compromise your posture and lead to discomfort or injury. Keep your chest flat on the bench and engage your core to maintain stability.

  5. Don’t Let Your Elbows Move Too Far Back: While raising the dumbbells, avoid bringing your elbows too far back past your body. This can cause excessive strain on the shoulder joints and reduce the activation of the rear delts.

  6. Don’t Use Too Heavy Weights: Lifting weights that are too heavy can compromise your form and make it difficult to control the movement. Start with a manageable weight and focus on proper technique rather than lifting heavier.

  7. Avoid Overreaching with Dumbbells: Don’t raise the dumbbells too high above your body. The movement should be controlled, and the dumbbells should not travel above shoulder height. Raising them too far can lead to strain in the shoulders and traps.

  8. Don’t Forget to Breathe: Avoid holding your breath during the exercise. Focus on a steady breathing pattern to ensure your muscles receive the necessary oxygen and help maintain control throughout the movement.

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.

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