How To Do Seated Rear Delt Fly Properly

The seated rear delt fly is an exercise that strengthens the posterior deltoids of the shoulders and other upper back muscles. You will need a pair of dumbbells and a flat bench for its execution.

Performing the exercise while seated, reduces cheating as the extent to which your body sways up and down is limited. The seated variation is also convenient for those with lower back trouble.

It is fit for all fitness levels, usually for moderate to high reps. It is a great exercise to be incorporated during shoulder day.

HOW TO DO SEATED REAR DELT FLY

Here are the steps for performing the exercise.

  • Start by sitting at the edge of the flat bench. Hold a pair of dumbbells in each hand with your palms facing each other.
  • Keep your arms slightly bent at the elbows and your torso forward and stationary. This will be your start position.
  • Now, exhale and lift the dumbbells. You should raise them on your sides to a slightly upper level than your shoulders.
  • Hold at this top of the movement for a few seconds to maximize the contraction.
  • Then, lower the dumbbells back to the starting position slowly.
  • Repeat for the desired amount of reps.

SEATED REAR DELT FLY MUSCLES WORKED

PRIMARY MUSCLE

The seated rear delt fly mainly engages the rear delts. The deltoid comprises of the anterior, lateral, and posterior deltoids fibers.

During the exercise, the fibers that receives the most tension are the posterior deltoids. The posterior deltoids are located at the back of the shoulders.

SECONDARY MUSCLES

The exercise is also an effective strengthening exercise for upper back muscles like rhomboids, Lateral deltoid, infraspinatustrapeziusteres minor, teres major.

The core is also engaged as a stabilizer muscle during the movement.

SEATED REAR DELT FLY BENEFITS

STRONGER SHOULDERS

By building your posterior deltoids, the move strengthens your shoulder muscles and promotes their health. This accessory exercise can also improve your performance in compound lifting moves like the overhead press, barbell bench press, and the deadlift.

Moreover, strengthened shoulders are essential inn daily activities like pulling and pushing.

REDUCED RISK OF INJURY

A strengthened shoulder also reduces your chances of risking injury. The shoulder muscle is the most unstable body joint, but this exercise boosts it stability.

IMPROVED POSTURE

Activities like sitting in chairs for long hours or having weak shoulder muscles can cause hunched or rounded shoulders. Fortunately, the exercise can tighten your rear delts to correct this problem.

BUILDS SHOULDER SYMMETRY

The exercise makes a great burnout workout on shoulder day. It also builds symmetry with the shoulders giving it a more rounded 3D look and prevents a “forward sloping” look.

SEATED REAR DELT FLY ALTERNATIVES

CHEST SUPPORTED DUMBBELL REAR DELT FLY

The chest supported dumbbell rear delt fly is like the seated rear delt fly, only that the former uses an incline bench. Resting your weight on the incline bench will help to better isolate your rear deltoids.

INCLINE BENCH CABLE REAR DELT FLY

The incline bench cable rear delt fly is an upper body strengthening exercise. It targets the rear deltoids of the shoulders and the postural muscles of the upper back.

MACHINE REAR DELT FLY

The Machine Rear Delt Fly is a great strengthening exercise for the rear deltoid. It is effective as the rear deltoid fly machine provides a uniform resistance throughout the range of motion.

Moreover, the machine offers technical adjustments to grip, trajectory and range of motion that help with the isolation of the posterior deltoid.

SEATED REAR DELT FLY MISTAKES TO AVOID

RUSHING THE MOTION

Do not rush the movement as you will shift the tension from your rear deltoids and minimizes your gains. This is not an explosive movement.

A slow and controlled move will ensure you are using the correct form. Consequently, not only will it save you from injury but also guarantee you optimal results.

USING TOO MUCH WEIGHTS

Do not use too much weights because the rear delts are not one of the strongest body muscles. Besides using unnecessarily heavy weights will result in you completing partial reps.

This will not only put you at risk of injury but also compromises the benefits of the exercise. Lighter weights will enable you complete full reps thus, maximizing your deltoid contractions with each rep.

SHRUGGING YOUR SHOULDERS

Do not hunch your shoulders towards your ears while you lift the weights. This is a common mistake because the small rear deltoids muscle is hard to target.

It may cause your neck to feel sore during and after training or maybe shoulder pain over time. Catch yourself in the act and pull your shoulder blades down and back during lifting.

BENDING OR LOCKING YOUR ELBOWS

Do not lock out your elbows during the exercise as you may put excessive strain on your elbow joint. On the other hand, bending it too much may shift the work from the posterior deltoids to the biceps.

As you lift the dumbbells, lead with your elbows to properly activate the rear delt. Ensure that you maintain just a slight elbow bend to get all the muscle-building benefits you desire.

HYPEREXTENDING THE WRISTS

Do not hyperextend your wrists, which is bending your wrists towards the ceiling, no matter how natural it may feel. It is not the correct form to use even though it looks like it.

Hyperextending will have you thinking that you have achieved the full range of motion, yet your shoulders will not be truly engaged when the exercise is over. Also, excessive tension on the joints can bring about wrist pain or stiffness during and after training.

Ensure that you keep your wrists neutral and palms facing down to avoid hyperextension. Also, try squeezing your shoulders blades together during lifting instead of reaching back with your hands.

ROUNDING THE LOWER BACK

Do not round your back as it can cause back pain over time. It usually happens towards the end of the set and if you’re lifting heavy weights.

Ensure that you maintain the hip-hinge posture and a flat back. You can do this by actively contracting your abs throughout the exercise.

CONCLUSION

The seated row with band is an easy yet effective workout for your shoulders. However, like any other exercise, it requires that you use the proper technique to prevent injury and maximizes your results.

Alternating the exercise with the above discussed variations, will help you sculpt perfect shoulders.