Chest-Supported Rear Delt Fly

Start

Finish

similar: Bent Over Dumbbell Rear Delt Raise With Head On Bench

How to do it

Lie chest-down on a bench set to about 30 degrees with dumbbells hanging straight down, then raise the arms out to the sides in a wide arc until they are level with the bench.

Muscles worked

Primary: shoulders · Also works: traps, rhomboids

Equipment

Full gym

Common mistakes

• Lifting the chest off the pad to help the weight up
• Driving the elbows down toward the hips instead of straight out to the sides
• Choosing a weight heavy enough that the reps become a bent-over row

Variations

• Chest-supported fly with a neutral grip
• Fly with a three-second lowering phase

Can't do this one? Swap it for

• Seated Bent-Over Rear Delt Fly
• Cable Rear Delt Fly
• Face Pull

Related exercises

• Standing Overhead Pressshoulders
• Pike Push-Upshoulders
• Dumbbell Lateral Raiseshoulders
• Shoulder Controlled Rotationsshoulders
• Face Pullshoulders
• Cable Lateral Raiseshoulders