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Rear Fly

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Posterior
Secondary MusclesDeltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Introduction to the Rear Fly

The Rear Fly is a strength training exercise that primarily targets the muscles in the upper back, shoulders, and arms, contributing to improved posture and enhanced muscle definition. It's an excellent workout for individuals of all fitness levels, especially those looking to strengthen their upper body or correct posture issues. People may choose this exercise for its ability to be easily modified, its effectiveness in building upper body strength, and its role in creating a balanced, well-rounded fitness routine.

Performing the: A Step-by-Step Tutorial Rear Fly

  • Bend your knees slightly and lean forward from your waist, keeping your back straight, until your torso is almost parallel to the floor.
  • Extend your arms directly below your shoulders, maintaining a slight bend in your elbows to avoid strain.
  • Slowly lift the dumbbells to the side until your arms are in line with your shoulders, squeezing your shoulder blades together.
  • Lower the dumbbells back to the starting position in a controlled manner, completing one repetition.

Tips for Performing Rear Fly

  • **Controlled Movement**: When performing the rear fly, it's crucial to use slow, controlled movements. Avoid the temptation to use momentum to lift the weights. This can lead to improper form and potential injury. Instead, focus on squeezing your shoulder blades together as you lift the weights, and then slowly lowering them back down.
  • **Right Weight Selection**: Select weights that are challenging but manageable. If the weight is too heavy, you may compromise your form or risk injury. If it's too light, you won't effectively work your muscles. You should be able to perform the exercise for the recommended number of reps while

Rear Fly FAQs

Can beginners do the Rear Fly?

Yes, beginners can do the Rear Fly exercise. However, they should start with light weights or no weights at all to ensure they are using the correct form and not straining their muscles. It's also helpful to have a trainer or fitness professional guide them through the exercise initially to ensure proper technique and avoid injury.

What are common variations of the Rear Fly?

  • The Incline Bench Rear Delt Fly involves lying face down on an incline bench and lifting the weights from the floor to your sides.
  • The Standing Rear Delt Fly requires you to bend over at the waist while standing and perform the fly movement.
  • The Single-Arm Rear Delt Fly involves performing the exercise one arm at a time for more focused muscle engagement.
  • The Rear Delt Fly with Resistance Bands is a variation where you use resistance bands instead of dumbbells for the exercise.

What are good complementing exercises for the Rear Fly?

  • Push-ups complement Rear Fly by working the opposing muscles, the chest and triceps, which can help maintain a balanced upper body strength and posture.
  • Face Pulls are another excellent complementary exercise to Rear Fly because they target the rear deltoids and upper back muscles, enhancing shoulder stability and reducing the risk of injury.

Related keywords for Rear Fly

  • Dumbbell Rear Fly exercise
  • Shoulder strengthening exercises
  • Dumbbell workouts for shoulders
  • Rear Fly shoulder exercise
  • Dumbbell Rear Delt Fly
  • Shoulder muscle building exercises
  • Rear Delt workouts with dumbbells
  • Exercises for shoulder muscles
  • Dumbbell exercises for rear deltoids
  • Rear Fly Dumbbell workout.