All exercises
Rear delt fly
Targets the back of the shoulder, which most programmes under-train.
- Starting point
- Muscles worked
- Rear shoulders, Upper back
- Equipment
- Dumbbells or reverse pec deck
How to do it
- 1
Hold light dumbbells and hinge forward until your torso is nearly parallel to the floor.
- 2
Let the dumbbells hang under your chest with a soft bend in your elbows.
- 3
Raise your arms out wide until they are level with your body.
- 4
Pause, then lower slowly.
What to think about
- “Sweep the arms wide”
- “Keep your neck long”
- “Small weight, big squeeze”
Common mistakes
- Squeezing the shoulder blades instead of moving the arms
- Standing up as the set gets hard
- Using momentum