Rear Delt Fly
Bent-over flyes to isolate the rear deltoids. It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Rear Delt Fly
- Hinge forward at the hips with a flat back until the torso is nearly parallel to the floor, dumbbells hanging below the shoulders, palms facing each other.
- With a slight bend in the elbows, raise the arms out to the sides until the dumbbells are level with your shoulders.
- Lead with the elbows and squeeze the shoulder blades together at the top for a second.
- Lower slowly. The torso stays still and bent over the whole set; if it bobs up and down, the weight is too heavy.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Rear deltoid | Deltoideus posterior |
| Primary | Rotator cuff | Musculi rotatores humeri |
| Secondary | Trapezius | Trapezius |
Muscle data from StrengthLog.
Why do it
- Rear delts — the half of the shoulder nobody sees
- Balances out all the pressing you do
- Pulls the shoulders back into place
How Flawless ranks Rear Delt Fly
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Rear Delt Fly by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Rear Delt Fly work?
It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
How do you do Rear Delt Fly?
Hinge forward at the hips with a flat back until the torso is nearly parallel to the floor, dumbbells hanging below the shoulders, palms facing each other. With a slight bend in the elbows, raise the arms out to the sides until the dumbbells are level with your shoulders. Lead with the elbows and squeeze the shoulder blades together at the top for a second. Lower slowly. The torso stays still and bent over the whole set; if it bobs up and down, the weight is too heavy.
How does Flawless rank Rear Delt Fly?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
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