Setup & Positioning (Dumbbell Version)
"Stand with feet hip-width apart, holding a pair of light dumbbells at your sides. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and core engaged. Let your arms hang down naturally, palms facing each other."
Key point: “Think about moving with your shoulders, not your hands—pull with the back of the shoulder.”
Cable/Band Alternative: Set cables or bands at about knee-to-waist height, cross them over for resistance, and perform the same motion in a standing position.
Execution (Dumbbell Version)
"From the starting position, lift both arms out to the sides in a wide arc until they’re at shoulder height. Keep a soft bend in your elbows and squeeze your rear delts and shoulder blades at the top. Lower slowly with control and repeat."
Progressed Variations
- Single-Arm Rear Delt Fly: Focus on one side at a time.
- Incline Bench Rear Delt Fly: Lie chest-down on an incline bench for extra support.
- Cable Cross Rear Delt Fly: Constant tension throughout the movement.
- Tempo Flys: 3–4 second lowering phase for more time under tension.
Body Alignment Cues
- Head/Neck: Neutral, gaze down.
- Shoulders: Stay down and away from ears.
- Core: Braced to stabilize the hinge.
- Elbows: Soft bend, move in line with shoulders.
- Range: Wide arc, not a row—avoid pulling straight back.
Where You Should Feel It
- Rear delts contracting strongly at the top
- Rhomboids and traps assisting with scapular retraction
- Core stabilizing during the hinge position
Where You Shouldn’t Feel It
- Lower back pain (from losing hinge position)
- Traps dominating the movement (from shrugging)
- Elbows or wrists straining from gripping too tightly
Breathing
"Inhale as you lower arms down, exhale as you lift and squeeze rear delts at the top."
Common Mistakes to Avoid
- Using too much weight and jerking through the motion.
- Turning the exercise into a row—keep elbows slightly bent and wide.
- Shrugging shoulders instead of isolating rear delts.
- Shortening the range—lift until arms are level with shoulders.
