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Shown on a flat bench — an incline bench works too
PullBack-friendly
Chest-Supported Rear Delt Fly
Builds the back of the shoulders and improves posture. Light weights.
💪 Rear delts💪 Upper back🏋️ dumbbells🏋️ bench
Photos: free-exercise-db (public domain)
Step by step
1 / 5Setup
Lie face-down on a bench set to 30–45°.
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- Setup: Lie face-down on a bench set to 30–45°.
- Setup: Light dumbbells hanging, palms facing each other.
- With a slight bend in the elbows, raise the dumbbells out to the sides.
- Stop at shoulder level.
- Lower slowly.
Watch a video demo
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Tempo coach
Pull 1sSqueeze 1sLower 2s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.
Pre-set checklist
0/2🛡️ Back safety
- •Chest-supported means zero lower-back strain.
✗ Common mistakes
- ✗Going too heavy
- ✗Bending the elbows into a row
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