Rear Delt Fly

Rear Delt Fly

The rear felt fly is a surefire way to help sculpt and strengthen the muscles in your back. 

With the use of dumbbells, this exercise uses your spine, abdominals, and hips to help bring some serious stabilization strength to your upper-body!

A Variation Of The Fly 

A common strength training exercise, a fly is an arc-like movement of the hands and arms. Some of the most common types of fly are chest flys, which involve the arms coming out in front of the chest. 

Flys have been popular in the weight lifting community for some time now. With the invention and popularization of both free weights and cable machines, both rear and regular flys are used to build muscle and strength in the chest and back area. 

The Importance Of Positioning 

This back-strengthening exercise is one that is rooted in the importance of proper posture and positioning. 

In the performance of the exercise, it’s necessary to keep the spine straight to prevent any strain. 

The exercise targets the deltoid muscle, the middle and lower trap, infraspinatus, terms minor, and rhomboid muscles when done correctly. 

Get Yourself Ready For The Rear Delt Fly 

There are just a few things you’ll want to keep in mind before you get started! These include: 

  • Know what weight level you’re going to be lifting with. Whether your dumbbells are adjustable or you have several sets, be sure to start with lighter weights until you’ve built up some strength and are more comfortable with the move. 
  • Make sure that you are in proper positioning to begin the rear delt fly. You should be standing with your legs about hip-width apart, holding a dumbbell in each hand. Bend your torso forward at the hips and bend your legs just enough so that your arms extend below your body and face each other with the dumbbells. 

Working Your Upper-Back 

Once you’re in position: 

  1. Exhale. Raise your arms out to your sides, with your hands facing downward. 
  2. Squeeze your shoulder blades together, taking care not to move your head forward. 
  3. Inhale. Lower your arms to their starting position. 
  4. Repeat steps 1-3 for the desired number of reps. 

Strength, Posture, And Stamina Improvements

There are so many reasons the rear delt fly can make a huge impact on your body! Not only can it improve your functional fitness, but the exercise can reduce the risk of injury, improve your balance and posture, and decrease muscle imbalance. 

Get A More Targeted Workout 

Want to focus on specific parts of the upper-back? You can try a variation of the rear delt fly that has you move one arm at a time. This will help you focus on each side of the body, and can be useful if you’re trying to build up strength on your non-dominant side. 

A Back-Centric Focus

Making sure to take time for your back muscles is incredibly important both for your everyday life and for your success with other upper- and lower-body exercises. The back provides one of the cornerstones of stability for the body, so it’s definitely an important area to target during your workout!

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