Unlock the Secret to Perfect Wings: How to Do Reverse Rear Delt Fly

The reverse rear delt fly is an essential exercise for targeting the rear deltoids, the muscles that give your shoulders that coveted “V-shape.” This exercise effectively isolates and strengthens the rear delts, enhancing shoulder stability and improving overall posture. In this comprehensive guide, we’ll delve into the proper form, variations, and benefits of the reverse rear delt fly.

Step-by-Step Guide to Perfect Reverse Rear Delt Fly Technique

1. Set-Up:

• Stand with your feet shoulder-width apart and knees slightly bent.
• Hold a pair of dumbbells or kettlebells with an overhand grip, palms facing each other.
• Position your hands at shoulder height, with your elbows bent at a 90-degree angle.

2. Execution:

• Keeping your back straight and core engaged, slowly raise the dumbbells or kettlebells laterally, lifting them until your elbows are fully extended behind you.
• Squeeze your shoulder blades together at the top of the movement.
• Slowly lower the weights back to the starting position, maintaining control throughout.

3. Tips:

• Focus on isolating the rear delts by avoiding excessive swinging or momentum.
• Keep your elbows slightly tucked in to prevent shoulder impingement.
• Maintain a neutral spine and stable core throughout the exercise.

Variations to Enhance Rear Delt Activation

1. Seated Reverse Rear Delt Fly:

• Sit on a bench with your feet flat on the floor.
• Hold dumbbells or kettlebells in each hand, palms facing each other.
• Position your hands at shoulder height, with your elbows bent at a 90-degree angle.
• Follow the same execution as the standing variation.

2. Reverse Rear Delt Fly with Resistance Band:

• Attach a resistance band to a high anchor point.
• Stand facing the anchor point and hold the ends of the band in each hand, palms facing each other.
• Position your hands at shoulder height, with your elbows bent at a 90-degree angle.
• Perform the reverse rear delt fly as described above.

Benefits of Reverse Rear Delt Fly

1. Improved Shoulder Stability:

• Strengthening the rear delts helps stabilize the shoulder joint, reducing the risk of injuries.

2. Enhanced Posture:

• Well-developed rear delts help pull the shoulders back, improving posture and reducing slouching.

3. Increased Athletic Performance:

• Strong rear delts are crucial for sports that involve overhead movements, such as swimming, tennis, and baseball.

4. Aesthetically Pleasing:

• Defined rear delts contribute to that coveted “V-shape” and overall shoulder aesthetics.

Common Mistakes to Avoid

1. Excessive Momentum:

• Using momentum to lift the weights can reduce the effectiveness of the exercise.

2. Incorrect Elbow Position:

• Flaring your elbows out can strain the shoulders and reduce rear delt activation.

3. Overtraining:

• Avoid excessive volume or frequency of rear delt fly exercises to prevent overtraining and potential injuries.

Wrap-Up: Incorporating Reverse Rear Delt Fly into Your Workout Routine

The reverse rear delt fly is an indispensable exercise for anyone looking to develop strong, defined shoulders. By incorporating it into your workout routine and following the proper technique, you can effectively target the rear delts, improve shoulder stability, and achieve your fitness goals. Remember to prioritize form over weight and gradually increase the challenge as you progress.

Answers to Your Questions

Q: How often should I do reverse rear delt flyes?
A: Aim for 2-3 sets of 10-12 repetitions 1-2 times per week.

Q: Can I use dumbbells or kettlebells for reverse rear delt flyes?
A: Both dumbbells and kettlebells are suitable options. Choose the weight that allows you to maintain proper form.

Q: Should I feel it in my rear delts during the exercise?
A: Yes, you should feel the burn in your rear delts if you are executing the exercise correctly.