Top Variations of Rear Delt Flyes

Delt flyes, also known as the lateral raise, are a popular exercise for targeting the deltoid muscles in the shoulders.

Deltoids are a complex muscle group, with three separate heads that contribute to shoulder strength and mobility. The lateral head of the deltoid is the primary focus of the delt flye exercise, although the front and rear deltoids are also involved to a lesser degree.

Top Variations of Delt Flyes

Delt fly can be performed with dumbbells, resistance bands, or even bodyweight. (Mike Jones/ Pexels)

Here are some top variations of delt flyes:

Unilateral Band Reverse Flye

Doing unilateral band reverse delt flyes while standing is effective in addressing any imbalances in your pulling strength between sides. This exercise is beginner-friendly and stable as you can hold onto a squat rack. The band provides ascending resistance, challenging your muscles while being gentle on your elbows and shoulders.

The Dumbbell Chest-Supported Reverse Flye

The dumbbell chest-supported reverse flye is an alternative that targets your upper back muscles and rear deltoids. This exercise mimics the difficult bent-over variations, but with the added support of a weight bench for your lower back. Keeping your chest glued to the bench helps you avoid cheating and maintain focus.

Bent-Over Dumbbell Reverse Flye

For the bent-over dumbbell reverse flye, you can adjust your grip to overhand, underhand, or neutral grip, which changes the targeted areas of your upper back. The overhand and underhand grip emphasizes your rear deltoids, while the neutral grip targets your upper back. This exercise provides more options and freedom of movement.

Seated Rear Delt Fly

The seated rear delt flye is an exercise that targets the rear deltoid muscles and can be performed using dumbbells, cables, or a pec deck machine.

To perform this exercise with dumbbells, begin by sitting on a bench with your feet flat on the ground. Hold a pair of dumbbells with an overhand grip and extend your arms in front of your body. Make sure to keep your back straight and your elbows slightly bent as you raise the dumbbells to the sides of your body. Pause briefly at the top of the movement, then lower the dumbbells back to the starting position.

High Cable Rear Delt Fly

The high cable rear delt flye is an exercise that targets the rear deltoid muscles and is performed using a cable machine. To perform this exercise, start by attaching a D-handle to the high pulley of a cable machine.

Stand facing away from the machine with your feet shoulder-width apart. Grasp the D-handle with one hand and step away from the machine to create tension in the cable. Keep your arm straight and raise it to the side of your body until your hand is in line with your shoulder. Pause briefly at the top of the movement, then lower your arm back to the starting position.

Benefits of Doing Delt Flyes

Here are some of the benefits of incorporating delt flyes into your exercise routine:

Improved shoulder strength: The delt fly targets the deltoid muscles, which are responsible for a wide range of shoulder movements. As you perform the exercise, you'll be strengthening these muscles, which can lead to improved overall shoulder strength and stability.
Increased shoulder definition: By targeting the deltoid muscles, delt flyes can help to increase definition in your shoulders. This can lead to a more toned and sculpted appearance.
Improved posture: Strong shoulders are an important component of good posture. By strengthening the deltoid muscles with delt flyes, you may be able to improve your posture and reduce the risk of shoulder injuries.
Enhanced athletic performance: Strong shoulders are important for many sports and physical activities, including weightlifting, swimming, and throwing. By incorporating delt flyes into your routine, you may be able to improve your shoulder strength and overall athletic performance.
Versatility: Delt fly can be performed with dumbbells, resistance bands, or even bodyweight. This makes them a versatile exercise that can be performed in a variety of settings, such as at home or in the gym.

Remember to always start with a light weight and gradually increase the weight as you become stronger. It's important to use proper form and control throughout each repetition to prevent injury and maximize results.