Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Lying Rear Delt Fly Overview

The lying rear delt fly is a great exercise to assist you in building a complete set of shoulders as it targets the rear delts, an often lagging muscle for many lifters.

Strengthening the rear delts can lead to improved posture and a greater level of strength on other lifts.

Lying Rear Delt Fly Instructions

  1. Grab a pair of dumbbells and position yourself with your chest flat on a bench. Your feet can be straight out behind you or used for stability on the floor.  
  2. Allow your arms to hang below the bench, holding the dumbbells with a neutral grip (palms facing one another).  This is the starting position.
  3. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
  4. Slowly lower the dumbbells back to the starting position under control.
  5. Repeat for the desired number of repetitions.

Lying Rear Delt Fly Tips

  • Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited.
  • If you experience shoulder pain during the movement then it may be beneficial to rotate the dumbbells until the thumbs are pointing away from one another and the palms are facing forward. This is also known as a supinated grip and will externally rotate the shoulder.
  • Use slow and controlled movement and don’t rely on momentum.
  • Allow the arms to move freely but avoid locking out the elbows.