Shoulder Horizontal Abduction · Reverse pec-deck, cables or dumbbells
Rear-Delt Fly
Primary muscles: Rear shoulders; upper back
Exercise data by RepDB (repdb.co)
Setup
- Set up with the torso supported where possible.
- Begin with arms in front and a soft elbow bend.
- Keep shoulders away from your ears.
How To Perform It
- Open the arms out and slightly back.
- Stop before the movement turns into a shrug.
- Return under control.
Key ASF Cue
“Move the upper arms - do not throw the hands backward.”
Common Mistakes
- Shrugging.
- Using torso momentum.
- Going so far back that the shoulders roll forward.
Alternatives / Substitutions
Safety Note
Use a light load and controlled range.