Seated Rear Delt Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
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 Seated Rear Delt Fly is a focused isolation movement targeting the posterior deltoids, performed while sitting and bending at the hips. This seated position limits momentum, enhancing activation of the rear delts and traps. It's a go-to movement for shoulder balance and upper-back development.
How to Perform
Sit at the edge of a bench with dumbbells in hand.
Lean forward at the hips, chest over your knees.
Let your arms hang beneath your chest, palms facing each other.
With a slight bend in your elbows, raise the dumbbells out to your sides.
Pause at shoulder height and squeeze the rear delts.
Slowly return to the starting position.
Repeat for desired reps.
Exhale on the lift, inhale on the return.
★ 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
Don’t lift with your traps—focus on the delts.
Use light weights and emphasize mind-muscle connection.
Maintain a flat back and tight core throughout.
Raise in a wide arc to best target the rear delts.
Avoid fast reps—control is key.
How Not to Perform
Don’t use momentum or swing the weights.
Don’t round your back—maintain good posture.
Don’t grip too tight or shrug your shoulders.
Don’t flare your arms too high.
Don’t rush—slower reps improve isolation.
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.
