How to Perform a Rear Deltoid Fly

The rear deltoid fly strengthens your posterior shoulders and back, while your abs, spine and hip stabilize your body in position. All versions of this exercise involve your arms moving away from the center of your body against a resistance. You can perform this exercise on a chest fly machine, or with a pair of dumbbells in a standing position. However, the latter exercise improves your total-body stabilization strength, which helps prevent back and hip injuries and pain, according to the National Academy of Sports Medicine.

Things You'll Need

• Chest fly machine
• Two 10-lb. dumbbells

Instructions

Seated Back Fly

1. Sit on a chest fly machine with the front of your body propped up against the seat; with your feet flat on the ground. Grab the vertical handles of the machine in front of you.

2. Exhale and pull your arms out to your sides, so your shoulder blades squeeze together. Keep your posture upright as you move.

3. Inhale and gradually return your arms to the starting position. Perform three sets of 10 to 12 reps.

Standing Rear Deltoid Fly

1. Stand with your legs about hip-width apart, and hold a 10-lb. dumbbell in each hand by your sides.

2. Bend your torso forward at your waist and bend your legs slightly. Let your arms hang down below your chest with your hands facing each other. Exhale and lift your arms out to your sides without moving your spine.

3. Squeeze your shoulder blades together for one second, and lower your arms down below your torso. Perform three sets of 10 to 12 reps.

Tips & Warnings

• Stretching your posterior shoulders and back alleviates muscle and tissue tension, while reducing muscle soreness and fatigue.

References

• "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
• "Stretch to Win"; Ann and Chris Frederick; 2006