FlexRear Delt Flyes
Muscles worked
- Posterior Deltoid
- Rhomboid Major
- Trapezius Middle Fibers
- Lateral Deltoid
- Infraspinatus
- CategoryPull
- Default target3 sets × 15–20 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesHypertrophy, Strength
Technique
Setup
Hinge at the hips until your torso is nearly parallel to the floor. Hold dumbbells with palms facing each other and a slight bend in the elbows.
Movement
Raise your arms out to the sides in a 'T' shape, leading with your elbows. Squeeze your rear shoulders at the top, then lower under control.
Form Tip
Focus on pushing the weights away from your body rather than just lifting them up. Keep your pinkies slightly higher than your thumbs to isolate the rear delts.
Increase Difficulty
Add a pause at the top or perform the exercise lying face-down on an incline bench.
Decrease Difficulty
Perform the movement seated or use lighter weights with higher repetitions.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.