Before we begin with the Rear Delt Fly exercise; let me give a brief explanation about rear delt.
What Is A Rear Delt
The muscle fibers on the back side of your shoulders are known as the Rear Delts. Along with the Lateral (Side) and Anterior (Front) Delt muscles, the muscle originates in the Scapula (Shoulder Blade) and inserts into the Humerus (Upper Arm). The Scapula Retractors, Rhomboids, and Traps all work together to draw your shoulders back. This is crucial because it prevents the shoulders from hunching forward.
Consider include the rear delt fly in your training program if you want to target muscle groups in your upper back and shoulders. Rear delt is one of the hard to build muscles and rear delt fly is one of the best rear delt exercises. Fortunately we have a beginners guide on how to do a rear delt fly.
Also Read: Top 8 Biceps Workout For Bigger Arms
What Is A Rear Delt Exercise?
Rear Delt Exercises are exercises that can be done with a pair of dumbbells, a cable, or a pec deck machine. This exercise involves lifting weights to your sides and holding them for 1 or 2 seconds, then letting your shoulders down gradually.
How To Do a Dumbbell Rear Delt Fly
For any exercise to reap its benefits, good form is the key. Learn below with step by step instructions.
- Stand with your feet shoulder width apart with dumbbells in each hand. The weight could be something reasonable and not too heavy as this is harder with heavy weights. You could start with lighter weights and gradually increase weights.
- Lean your body forward with a flat back, pushing your hips back behind you and gently bending your knees. Throughout the workout, maintain this hip-hinge stance. You could also do this exercise by lying on an inclined bench.
- Initially let the dumbbells hang down with your palms facing each other
- Contract your rear delt with your arms slightly bent to bring the weight up and out to your sides. At the height of the rep, squeeze your shoulder blades together.
- Hold the dumbbells for 1 or 2 secs till you feel the squeeze.
- Lower your arms down in control
- Maintain the same form and repeat
Recommendation: The dumbbell rear delt fly should be completed in 3-4 sets of 10-12 reps. Of course, as you gain confidence in the form, you can increase the number of sets and reps to challenge yourself.
Rear Delt Fly Common Mistakes
1. Bending Your Spine More Than Needed
Maintain a long, neutral back to target your rear deltoids. Commonly, many people curve their backs. This needs to be addressed as on longer run this can cause back pain.
2. Raising Backwards
Rather than raising their arms in a lateral plane, many lifters return the dumbbells to their buttocks in a diagonal plane. Instead of your rear delts, this movement engages muscles in your back.
Keep the dumbbells going outward on a lateral plane to work your shoulders and rectify this problem.
3. Lifting More Than You Can
To satisfy your ego you do not have to lift heavy weights Don’t take this workout too seriously at first. The goal is to maintain control.
You have to make sure the weight isn’t too heavy if you’re truly trying to isolate your rear deltoids. If the weight is too heavy, you’ll have to complete the exercise with other muscles and this is not what you are trying to achieve.
4. Bending Arms A Lot
While we want to keep our arms slightly bent throughout the dumbbell rear delt fly, too much bending might turn the rear delt fly into a dumbbell row. While muscles in the upper back will respond to stabilize the motion, the goal of this exercise is to target the shoulders.
As a result, strive to keep your arms as straight as possible during each rep.
5. Your Shoulders Are Scrunched
When you’re tired, your form will inevitably deteriorate. When you do too many reps of this exercise, your upper back and neck muscles (traps) take over and compress you up to your ears while lifting the weights.
Now start hitting your gym and build your rear delt.
