Milt Ragz If you’re looking to add size and definition to your shoulders, then incorporating rear delt fly exercises into your workout routine can be a game-changer. Rear delt flys target the rear deltoids, a small muscle group located at the back of your shoulders. These muscles are responsible for helping you move your arms backward and are often neglected in many traditional shoulder exercises. In this blog post, we will discuss the different types of rear delt flys you can perform to achieve a well-rounded shoulder workout.
Cable Rear Delt Flys
- Cable rear delt flys are a great exercise to add resistance to your rear delt flys. To perform this exercise, attach a D-handle to a low cable pulley and stand facing away from the machine. Grab the handle with your left hand and bend your knees slightly, keeping your core engaged. With your arm straight, lift your left arm out to the side until it is parallel to the floor. Squeeze your shoulder blades together and hold for a few seconds before returning to the starting position. Repeat with the other arm.
Bent Over Rear Delt Fly
- The bent-over rear delt fly is a classic exercise that targets the rear delts and upper back. To perform this exercise, stand with your feet shoulder-width apart, holding a pair of dumbbells with your palms facing your body. Bend your knees slightly and hinge forward at the hips until your upper body is parallel to the floor. With your arms straight, lift the weights out to the sides until they are parallel to the floor. Squeeze your shoulder blades together and hold for a few seconds before lowering the weights back to the starting position.
Seated Rear Delt Fly
- Seated rear delt flys are a great exercise for beginners or anyone who prefers seated exercises. To perform this exercise, sit on a bench or chair with your feet flat on the ground. Hold a pair of dumbbells with your palms facing your body and bend your elbows to bring the weights up to shoulder height. Lean forward slightly and lift the weights out to the sides until they are parallel to the floor. Squeeze your shoulder blades together and hold for a few seconds before lowering the weights back to the starting position.
Reverse Pec Deck Fly
- The reverse pec deck fly is another great exercise to target the rear delts. To perform this exercise, sit on a pec deck machine and adjust the seat height so that the handles are at shoulder height. Grab the handles with your palms facing down and your elbows bent at a 90-degree angle. With control, push the handles back until your arms are straight, and your shoulder blades are squeezed together. Hold for a few seconds before slowly returning to the starting position.
Conclusion
In conclusion, incorporating rear delt flys into your shoulder workout can help you achieve a well-rounded, balanced physique. These exercises are easy to perform and can be done with dumbbells, cables, or a machine. By adding these exercises to your workout routine, you’ll be on your way to building strong, defined shoulders.
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