Free Weight Rear Deltoid Flies

Video Transcript

"The goal of a rear delt fly is to work posterior delt, some rhomboids, lats are going to assist. If you don't have a bench you can take a ball and just anchor yourself into almost an upward dog position, head in line with the spine. Now as if you were going to do a lateral raise where you have your arm extended we are going to create a nice wide stable base curled up on our toes like a push up position, lift up, anchor yourself with your supporting hand and contract and release. Try to stay square with your sternum, nose in line with the chest. Contract and release. You want to start with a weight that is going to fatigue in 10 to 15 reps working unilateral on each side to 3 sets and then once you have mastered 10 to 15 reps, 3 sets each then you can work bilateral, both arms at the same time just remember to keep yourself in an upright posture position."