ExerciseGIF

Exercises / Rear delt fly

Rear delt fly GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
  • Rear shouldersMusculus deltoideus, pars spinalis
  • TrapeziusMusculus trapezius
  • RhomboidsMusculi rhomboidei
  • Lower backMusculus erector spinae
Equipment
Dumbbells
Level
intermediate
Loop
One repetition, 3 seconds

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Part of the shoulder raise pack, all 11 shoulder raise variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the shoulder raise pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/rear-delt-fly \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a rear delt fly

  1. Hold light dumbbells with a neutral grip and stand with feet hip-width apart
  2. Hinge at the hips and bend forward 45-60 degrees while keeping your back straight and core engaged
  3. Let the dumbbells hang straight down with arms slightly bent and palms facing each other
  4. Raise the weights out to the sides in a controlled arc until your arms are parallel to the floor
  5. Squeeze your shoulder blades together at the top of the movement
  6. Slowly lower the dumbbells back to the starting position with control

Form tips

  • Use lighter weights than other shoulder exercises as the rear delts are smaller muscles
  • Keep a slight bend in your elbows throughout the entire movement to protect your joints
  • Focus on squeezing your shoulder blades together rather than just lifting your arms
  • Maintain the hip-hinged position throughout the set without standing up between reps
  • Control the lowering phase as much as the lifting phase to maximize muscle engagement

Works similar muscles