Exercise · Form & cues
Rear Delt Fly (DB or Cable) — form guide
Rear Delts · Mid Traps · Rhomboids. Equipment: Dumbbells or Cable. Difficulty: Beginner.
TEMPO
1-2-2-0
Squeeze at the top for 2 full seconds. Rear delts respond to time, not weight.
Cues
- Hinge forward 70–90° at hips
- Slight elbow bend, locked
- Pull elbows out and back, not just back
- Squeeze shoulder blades together at top
Common mistakes
- Standing too upright — turns into upright row
- Heavy weight = swinging, momentum
Injury notes
Mandatory for desk workers + bench-pressers to balance shoulder health.
Progression
Volume first. 3–4 sets of 12–15. Add 1kg/DB at a time.