Seated Rear Delt Fly
Seated flyes with the torso leaned forward. Clean isolation. 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 Seated Rear Delt Fly
- Sit on the edge of a bench and fold the torso forward over your thighs, back flat, dumbbells hanging beside your shins with palms facing each other.
- With a slight bend in the elbows, raise the arms out to the sides until the dumbbells reach shoulder level.
- Lead with the elbows and squeeze the shoulder blades together at the top for a second.
- Lower slowly and keep the chest on the thighs; the seated position stops you from cheating with the back, so keep it that way.
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 Seated 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 Seated 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 Seated Rear Delt Fly work?
It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
How do you do Seated Rear Delt Fly?
Sit on the edge of a bench and fold the torso forward over your thighs, back flat, dumbbells hanging beside your shins with palms facing each other. With a slight bend in the elbows, raise the arms out to the sides until the dumbbells reach shoulder level. Lead with the elbows and squeeze the shoulder blades together at the top for a second. Lower slowly and keep the chest on the thighs; the seated position stops you from cheating with the back, so keep it that way.
How does Flawless rank Seated 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.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.