Shoulders · Isolation Exercise
Rear-Delt Fly
The Rear-Delt Fly is an isolation exercise that primarily trains the Shoulders, with help from the Back. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Dumbbell / Cable / Band
Beginner
Muscles worked
Shoulders — primary
Back — assist
How to perform the Rear-Delt Fly
1
Set up
Hinge forward, chest down, soft elbows.
2
Execute
Pull arms out wide, squeeze rear delts hard.
3
Form check
Lower with control — don't let arms drop.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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