Ah, the bent-over dumbbell flye—a staple rear delt move that’s as butchered as a discount steak in a student pub. But when done right? This little gem can light up your posterior delts like a Christmas tree strapped to a jet engine.
1. It’s Not Just a Flappy Bird Game
Most people turn this into a momentum-swinging, upper-trap-dominant shrug fest. If you’re using your entire body to hoist the dumbbells, congratulations—you’re training everything except your rear delts. The secret sauce? Control. Think slow-mo bird flaps, not angry chicken.
2. Rear Delts Love the Stretch
The rear delts are short and stubborn. They respond brilliantly to movements where you really feel that deep stretch at the bottom, then a controlled squeeze at the top. So let your arms hang down fully before the lift—imagine your delts begging for mercy before you even start the rep. That’s the sweet spot.
3. For Bent-Over Dumbbell Flyes, Line of Pull Is Everything
Rear delts are horizontal abductors. That means the dumbbells need to move in line with that function. Too many people flare their arms out at a strict 90 degree angle from the torso, which turns it into a weird hybrid of rear delts and more upper traps being involved than ideal. Want to make it legit? Try angling slightly back. You can aim anywhere between a 60-45° arm angle from your torso. Some even do well will as close to the torso as 30 degrees. I see a lot of individual variance with rear delt flyes. Whatever you decide, the key is not too wide and not too close, with your rear delts feeling like they’re the main muscles being put to work.
Note: In the video below you’ll notice Marina likes to perform rear delt flyes with a wider angle, although if you notice the angle of her upper arms then I’d say it’s still around 70 degrees relative to the torso. Having a slight bent in the elbows also kicks-in the shoulder external rotators more, providing additional bullet-proofing benefits for the shoulder joints.
4. Think Elbows, Not Hands
One of the best cues: “Lead with your elbows.” Not your hands, not your ego. Your elbows should move in a wide arc, staying slightly bent and locked in that position. The rear delt doesn’t care what your hands are doing—it’s all about where your upper arm goes.
5. They Love a Pre-Exhaust Superset
Want to really hammer them? Superset flyes with something like reverse pec deck or band pull-aparts. Even better, pre-fatigue them before hitting rows. It’s a rear delt triple threat, and your posture will thank you. Check out the video below for a hardcore example:
6. Lighter Is Usually Heavier
It’s not about how heavy you can go—it’s how much tension you can keep. Rear delts aren’t powerlifters; they’re the introverts of the shoulder group. Quiet, small, but incredibly impactful when given attention. Drop the ego, grab the pink dumbbells if needed, and make every rep burn.
7. Posture Correction Bonus
Smash these consistently and you’ll be standing taller, rowing stronger, and benching more safely. Rear delts are often the unsung hero in shoulder health and posture correction. Ignore them, and you’re on the express train to shoulder impingement city.
Coach’s Note
Don’t just add bent-over flyes to tick a rear delt box. Nail the technique, slow it down, and treat it like the main event. Want bulletproof shoulders and capped delts that pop out like bowling balls? Then give your rear delts the VIP treatment they deserve.
Bonus
Fancy an entire week of focused training written by me, for FREE? For the Women’s plan click HERE. For the Men’s plan (what I personally follow) click HERE. See you on the inside!
