The reverse fly (rear delt fly) targets the posterior deltoid — the back portion of the shoulder most people completely neglect. Strong rear delts balance out the pressing musculature and are essential for shoulder health and posture.
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Form Guide
Step-by-step: Reverse Fly (Rear Delt)
1Bend forward to a 45–90 degree torso angle. Hold dumbbells hanging beneath you.
2Raise the dumbbells out to the sides in a sweeping arc, leading with your elbows.
3Squeeze the rear delts at the top — do not shrug.
4Lower with control.
Common Mistakes
What most people get wrong
Shrugging: traps take over. Keep shoulders packed down.
Arms too straight: slight bend in the elbows reduces shoulder joint stress.
Going too heavy: rear delts are small. Use light weight with full range of motion.
Programming
How to program the Reverse Fly (Rear Delt)
3–4 sets of 12–20 reps. The rear delt responds to high volume and high frequency. Include in every upper body session. Cable and machine versions provide constant tension which is superior to dumbbells here.
Good alternatives include: Face Pull, Cable Row, band-pull-apart, seated-rear-delt-machine.
Yes — the Reverse Fly (Rear Delt) is a beginner-friendly exercise. Focus on form over load when starting.
Your coach knows the Reverse Fly (Rear Delt)
TrainSMS includes this exercise in the programs that need it — automatically, based on your goal and equipment.