How to Do the Rear Delt Fly Set an incline bench to a relatively low angle, lower than you would for exercises like incline dumbbell presses.

It’s often called the rear delt fly because it’s a fruitful exercise for your rear deltoids on the back of your shoulders. Here’s how to do the bent-over dumbbell reverse fly: ...

Arnold Press: 3 sets of 10 to 12 reps Lateral Raise: 4 sets of 12 to 15 reps Rear Delt Fly (cable or dumbbell): 3 sets of 15 Face Pulls or Band Pull-Aparts: 3 sets of 20 (shoulder health bonus) ...

If you are looking to sculpt your shoulders, start with the bent-over dumbbell rear delt raise exercise. This exercise is great for your upper back and shoulders. Do at least 10 reps and 3 sets.

It also targets some of the rotator cuff muscles (infraspinatus and teres minor). Equipment needed: towel, dumbbell. Muscles worked: rear deltoid, rotator cuff, middle trapezius, rhomboids (2) ...

Once you reach your fullest contraction, slowly return to the start. Continue this fly motion for at least eight to 10 repetitions, take a small break, then repeat for at least another three sets.

Benefits of Rear Delt Training Scientific research has shown that the rear delts are a key mover in the majority of the ‘pulling’ movements you’re likely to perform in the gym, including all forms of ...