How to do the Rear Delt Fly
Primary: Rear Delts, Upper Back · also works Traps. Also called: bent over reverse fly, dumbbell reverse fly.
Step by step
- 1
Hold light dumbbells and hinge at the hips until your torso is close to parallel with the floor.
- 2
Let the dumbbells hang below your chest with a slight bend in your elbows and palms facing each other.
- 3
Raise the dumbbells out to the sides until your arms are level with your shoulders.
- 4
Pause, then lower slowly to the start.
Coaching cues
- Lead with your elbows, not your hands
- Keep your back flat and neck neutral
- Go lighter than you expect
Common mistakes
- Swinging the weights up with momentum
- Standing too upright so the side delts take over
- Rounding the lower back
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Rear Delt Fly alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Rear Delt Fly work?
Primary: Rear Delts, Upper Back. Secondary: Rear Delts, Upper Back, Traps
How many sets and reps of Rear Delt Fly should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Rear Delt Fly?
Same movement pattern, different equipment: Reverse Pec Deck, Face Pull, Band Pull-Apart, Band Face Pull, Dumbbell Front Raise with Rear Delt Fly, Rear Delt Dumbbell Row with Bench.
Is the Rear Delt Fly good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.