Shoulders
Rear Delt Fly
Rear Delt Fly
Video
Execution (step by step)
1
Bent-over position, torso almost parallel to the ground.
2
Dumbbells hanging down, slight bend in the elbows.
3
Lift the dumbbells out to the sides in an arc motion.
4
Squeeze your rear delts together at the top.
5
Lower in a controlled manner.
Muscles
Primary
rear delts
Supporting
rhomboidstraps
Programming
| Strength | 3 sets x 10-12 reps |
| Hypertrophy | 3-4 sets x 15-20 reps |
| Endurance | 2-3 sets x 20-25 reps |
Alternatives
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