Exercise guide

How to do rear-delt fly

Rear delts · upper back

Rear-delt fly starting position — correct set-up before the first rep
Start
Rear-delt fly finished position — the end of one repetition
End of rep

Step by step

  1. On the reverse pec deck, set the seat so the handles sit at shoulder height, chest against the pad.
  2. Take the handles with a neutral grip, arms almost straight with a fixed soft elbow.
  3. Pull your arms back and apart in a wide arc, leading with the elbows.
  4. Squeeze for a beat, then return for 2 seconds under control.

The cue that matters

CueThink about pulling the handles apart, not pulling them back — it keeps the rear delts in and the lats out.
AvoidGoing heavy and jerking. This is a 15–20 rep movement, always.

Where this sits in the split

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