Rear Delt Flyes

Rear Delt Flyes

How to do rear delt flyes (bent over lateral raises) properly, with perfect form and technique! The best shoulder exercise to build strong rear delts!


  • Increase Shoulder Integrity
  • Increase Shoulder Hypertrophy

Prime Movers:

  1. Posterior Deltoids (Shoulders)
  2. Rhomboids (Upper Back)
  3. Trapezius (Upper Back)

How To Do Bent Over Lateral Raises Properly

  • While holding a weight in each hand, such as a dumbbell, kettlebell or cable attachment, lean your torso forward so that your hands are under your shoulders and lower than your knees.
  • Brace your core and flex your glutes throughout the lift while maintaining a neutral spine.
  • Start with your hands facing towards each other and arms are slightly bent.
  • While rotating your hands so that your palms face towards your feet, raise the weight until your elbows are higher than your shoulders.
  • Pull your shoulder blades and elbows together behind you before controlling the descent back to the start position.
  • Control the entire movement so that the resistance does not swing.

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