Exercise/Body/Strength/Rear Delt Fly
Rear Delt Fly
- Practice moving the arms out and back at the shoulder to train the rear deltoids.
Setup
- For the bent-over dumbbell version, stand a little wider than shoulder width and hinge forward with a dumbbell in each hand. A rear delt fly machine or a cable stack works too; face inward toward the machine.
Practice
- With the elbows bent and fixed, raise the arms out and back so only the shoulders move. Keep the sternum high and the chin in, squeeze, then lower under control.
Dose and Progression
- Huberman takes work sets to failure and adds load over time. Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Keep continuous tension; letting the weights clank at the bottom means the lowering phase is uncontrolled. Back training reaches the rear deltoids only indirectly, so this isolation work fills the gap.
Sources