Rear Delt Fly

Setup

1. 01Hold a light dumbbell in each hand and hinge at the hips until the torso is near parallel to the floor.
2. 02Keep a flat back with knees softly bent.
3. 03Let the arms hang straight down with palms facing each other.
4. 04Set a slight bend in the elbows and hold it for the whole set.

Execution

1. 01Raise the dumbbells out to the sides in a wide arc.
2. 02Lead with the elbows until the upper arms are roughly level with the torso.
3. 03Pause briefly at the top without squeezing the shoulder blades hard together.
4. 04Lower slowly back under the shoulders without swinging.

Checkpoints

• -Torso angle stays fixed; no bouncing upright to lift the weight.
• -The arc goes out to the sides, not back toward the hips.
• -Elbow bend stays constant instead of pressing the weight up.
• -Neck stays neutral, eyes down at the floor.

Common mistakes

• -Using dumbbells that are too heavy and swinging with the torso.
• -Turning the fly into a row by bending the elbows more as the set goes on.
• -Shrugging the traps at the top of each rep.
• -Standing too upright so the front delts take over.