How to Do the Rear Delt Fly
Beginner shoulders exercise with dumbbell.
The Rear Delt Fly is a beginner-level shoulders exercise that puts focused tension on the rear delts, using dumbbell. As an isolation movement it lets you target the rear delts directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Shoulders
- Primary muscle
- Rear Delts
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Also known as: Reverse Flyes, Rear Delt Raise, Bent-over Fly
How to perform it
- 1Hold a dumbbell in each hand and hinge forward at your hips until your torso is close to parallel to the floor, knees slightly bent.
- 2Let the dumbbells hang below your chest with your palms facing each other and a slight bend in your elbows.
- 3Raise your arms out to the sides in a wide arc until they reach shoulder height.
- 4Squeeze your shoulder blades together at the top.
- 5Lower the dumbbells slowly back down.
- 6Use light weights and keep your back flat.
How to program the Rear Delt Fly
- Use the Rear Delt Fly later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Rear Delt Fly alternatives
No dumbbell? These train the same rear delts, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Machine or cable
Easier and harder variations
The Rear Delt Fly is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Rear Delt Fly with a move for the opposing muscles — the Front Dumbbell Raise (shoulders) or the Side Lateral Raise (shoulders). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Rear Delt Fly can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Rear Delt Fly automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Rear Delt Fly work?
The Rear Delt Fly primarily targets the rear delts within the shoulders muscle group.
What equipment do I need for the Rear Delt Fly?
You need dumbbell to perform the Rear Delt Fly.
Is the Rear Delt Fly a compound or isolation exercise?
The Rear Delt Fly is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Rear Delt Fly should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Rear Delt Fly good for beginners?
Yes — the Rear Delt Fly is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Rear Delt Fly?
Good substitutes that train the same rear delts include the Band Pull Apart (band), the Dumbbell Rear Delt Raise (dumbbell), the Face Pull (machine). Pick the one that matches the equipment you have.
Can I do the Rear Delt Fly at home?
Yes, if you have dumbbell at home. It's an easy movement to keep in a home routine.
