Rear Delt Flies: Your Secret Weapon for Killer Shoulders

In this article, we'll dive deep into the world of rear delt flies, a game-changing move that can transform your upper body aesthetics and functionality. Whether you're a seasoned gym-goer or just starting your fitness journey, mastering rear delt flies could be the key to unlocking those well-rounded, head-turning shoulders you've been chasing. 

So, buckle up and get ready to discover why this often-overlooked exercise deserves a prime spot in your workout routine. From proper form to variations and beyond, we've got everything you need to become a rear delt fly aficionado. Let's get those posterior deltoids firing!

What's the Deal with Rear Delt Flies?

Rear delt flies, also known as reverse flies (fancy, right?), are all about targeting those posterior deltoids. These are the muscles hanging out at the back of your shoulders. They are extremely effective and fairly simple to execute. That’s why rear delt flies are a staple in any aesthetic workout routine.

Let's Get Flying: How to Do Rear Delt Flies Right

Alright, it's time for the main event. Here's how to nail those rear delt flies:

The Setup:

• Stand with your feet about shoulder-width apart.
• Bend at the hips, keeping your back flat. Your upper body should be almost parallel to the ground.
• Let your arms dangle down, holding the type of dumbbell of your preference. 

The Main Event:

• Here's where the magic happens. Lift those arms out to the sides, keeping a slight bend in your elbows.
• Imagine you're trying to pinch a pencil between your shoulder blades at the top of the movement. Squeeze!
• Lower the weights back down slowly. No dropping allowed: we're not at a weight-throwing competition.

Pro Tips:

• Keep those elbows soft, not locked.
• Engage your core like you're about to take a punch (but please, no actual punching in the gym).
• Slow and steady wins the race. Control is key here.

Mix It Up: Rear Delt Fly Variations

Variety is the spice of life, right? Well, it's also the key to keeping your muscles guessing and growing. Let's spice up those rear delt flies:

1. Seated Rear Delt Flies: Park your butt on a bench and fly away. Great for really isolating those rear delts.

2. Cable Rear Delt Flies: Constant tension, baby! Your rear delts won't know what hit 'em.

3. Bent-Over Barbell Rear Delt Rows: For when you're feeling strong and want to show off a bit.

4. Resistance Band Rear Delt Flies: Perfect for home workouts or when you're stuck in a hotel room.

5. Machine Rear Delt Flies: Sometimes, you just want the machine to do the stabilizing for you. No shame in that game.

Fitting Rear Delt Flies into Your Workout

Now, you're probably wondering, "Okay, I'm sold. But how do I actually use these in my workout?" I've got you covered:

1. Frequency: Aim for 2-3 times a week. Your rear delts aren't divas; they don't need daily attention.
   
2. Sets and Reps: Start with 3-4 sets of 10-15 reps. It's not a sprint; it's a shoulder marathon.
   
3. Weight Selection: Choose a weight that makes the last few reps challenging, but not impossible. We're building shoulders, not egos.
   
4. Workout Placement: Throw these in towards the end of your shoulder or back day.
   
5. Progressive Overload: Gradually increase the weight or reps over time. Your muscles should be constantly wondering, "What's next?"

Muscles Worked: What's Getting the Love?

Alright, anatomy buffs (and everyone else who's curious), let's break down what's actually happening when you're doing those rear delt flies. It's not just about looking good, there's some serious muscle action going on.

Primary Muscle: Posterior Deltoid

This is the star of the show. The posterior deltoid, or rear delt, is the muscle at the back of your shoulder. It's like the shy cousin of the more famous front and side delts. When you're doing rear delt flies, this muscle is working overtime to lift your arms up and back.

Supporting Cast:

1. Trapezius (Middle and Lower): These muscles in your upper back are getting in on the action too. They help stabilize your shoulder blades as you lift.
   
2. Rhomboids: Located between your shoulder blades, these muscles help pull your shoulder blades together.
   
3. Erector Spinae: Your lower back muscles are working isometrically (that means they're contracting without moving) to keep your spine stable as you bend forward.
   
4. Core Muscles: Your abs and obliques are firing up to keep you steady and prevent your back from rounding.

Why Should You Care?

Now, you might be thinking, "Why bother with rear delt flies when I can just bench press my way to glory?" Well, let me tell you, there's more to life than just chest day (shocking, I know).

1. Posture Power: Ever seen those folks hunched over their phones like modern-day Quasimodos? Yeah, strong rear delts help pull those shoulders back. Hello, confident stance!
   
2. Balanced Body: What’s the use of 15-inch arms if your shoulders look weak? Spread the gains around, people! Rear delt flies help improve your musculoskeletal balance and prevent injuries
   
3. Sports Superstar: Whether you're into swimming, boxing, or just winning at arm wrestling, strong rear delts have got your back (pun totally intended).
   
4. Injury Dodger: Nobody likes a shoulder injury. Rear delt flies help stabilize that joint, keeping you in the game longer.
   
   

Rookie Mistakes Avoid

Listen up, because these are the mistakes I see all the time, and trust me, you want to avoid them:

1. Hulking Out: Using too much weight and looking like you're having a seizure instead of doing an exercise. Not cool, and not effective.
2. The Half-Rep: Bring those arms all the way up to shoulder level. Your rear delts deserve the full range of motion.
3. The Hunchback: Keep that spine neutral so you avoid injuries.
4. The Swing Dance: This isn't a CrossFit WOD. Control the movement, don't swing the weights.
5. The Lazy Squeeze: Remember that pencil between your shoulder blades we talked about earlier? Squeeze it like it owes you money.
   

FAQ

Q: Can I do rear delt flies every day? 

A: Easy there, tiger. Your muscles need rest to grow. Stick to 2-3 times a week.

Q: Will rear delt flies make my shoulders huge? 

A: They'll definitely help build your shoulders but don't worry, you won't turn into the Hulk overnight.

Q: Can I use rear delt flies to warm up? 

A: You could, but we’d recommend some lighter dynamic movements first. Save the flies for the main event.

Q: Do I need to do rear delt flies if I already do rows? 

A: Dumbbell rows are great, but they're not a replacement for rear delt flies. Mix them both in for the best results.

Q: How long before I see results? 

A: Stick with it for 4-6 weeks, and you should start noticing a difference.

Final Word

Alright, let's wrap this up. Incorporating rear delt flies into your routine is a game-changer for your shoulder development. You'll stand taller, look broader, and maybe even win a few more arm-wrestling matches (results not guaranteed, but hey, it can't hurt).

Remember, consistency is key. Don't expect miracles overnight, but stick with it, and you'll be amazed at the difference a few months can make. Your future self, with those sculpted, 3D shoulders, will thank you.

Ready to conquer the body of a Greek god? We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.