How To Do Seated Rear Delt Fly Properly

The seated dumbbell rear delt fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids.

The seated bent over reverse delt fly is an upper-body exercise that targets the real deltoid of the shoulder.

You can perform this exercise while standing, with your torso bent over horizontally (reverse dumbbell fly). However, the seated reverse dumbbell fly, reduces your ability to cheat by reducing the extent to which your body can sway up and down.

By performing the movement seated, it also eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps.

Seated rear delt fly exercise targets your upper back muscles and shoulder muscles, particularly the posterior deltoids, or rear deltoids, on the backside of your shoulders.

Seated Dumbbell Rear Delt Fly Exercise Guide

The Seated bent over dumbbell rear delt fly is an excellent exercise to isolate and work specifically on rear deltoid muscles. For complete shoulder muscle development, bent over raises are a must-do.

Thus, the exercise hit specifically the rear shoulder head by isolating it better than any other shoulder exercise. This exercise can be performed in both a standing and a seated position. Prefer the seated version as it calls for strict movement.

Muscles Worked During Seated Dumbbell Rear Delt Fly

Primary Muscles Worked: Posterior deltoid

Secondary Muscles Worked: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.

Seated Dumbbell Rear Delt Fly

How To Do

  1. Sit at the end of a bench with a pair of dumbbells.
  2. Bend forward and let the dumbbells hang on your sides.
  3. Lift the dumbbells, raising them on your sides to a level slightly upper than your shoulders.
  4. Now lower the dumbbells back to your sides.
  5. Repeat the desired number of reps.


  • Your arms should be parallel to your shoulders.
  • Keep strict form to isolate the rear delts.
  • Allow the arms to move freely, but don’t lock out the elbows.
  • Keep the abs braced and don’t arch the back at the top of the movement.

Seated Rear Delt Fly Variations

Incline Bench Cable Rear Delt fly

Finally, if you’re looking for one more effective rear delt fly exercise variation, try the Incline bench seated cable rear delt fly.

It is an upper-body exercise that targets the rear deltoids and the postural muscles of the upper back.

This exercise targets such small muscles, that’s why it is usually performed with lightweight for high reps, such as 10-15 reps per set or more.

The incline bench takes away the potential of using momentum and makes the movement more challenging.

Incline Bench Seated Cable Rear Delt fly

How To Do

  1. Place an incline bench sideways midway between two cable stations.
  2. Grasp the D-handles attached to the cables with the opposite-side hand and lean your chest against the incline bench (45 degrees).
  3. Keep your feet on the floor for stability, with your chest up and abs tight.
  4. Keeping your arms slightly bent, raise the cables out to your sides as high as possible.
  5. Keep your head neutral and your eyes focused on a few feet in front of you as you hold the peak contraction.
  6. Slowly lower the cables back to the start, but don’t let the weight stack touch down at the bottom before beginning your net rep.


  • Do not lift backward or forward.
  • Set a bench at about 30-45 degrees inclined.
  • Keep form strict to isolate the rear delts.

Related Posts

Leave a Comment