What Do Rear Delt Flyes Work?

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Rear delt flyes are rather popular in training programs dedicated to the upper body. This exercise works mainly on the rear deltoids, which are the group of muscles located at the back of your shoulders. Understanding the muscles that are involved and the outcome of this kind of exercise will assist the person who is seeking to improve his performance. Below is the guide to help understand What Rear Delt flies work. and many advantages that are connected with them.

Understanding the Anatomy

Rear Deltoids

The muscles particularly involved during the rear delt flyes include the rear deltoids which are also referred to as the posterior deltoids. These are situated at the posterior aspect of the shoulder joint and are involved in shoulder extension, horizontal abduction, and external rotation of the arm. Targeting the rear deltoids will make a great difference on the shoulders and therefore should be incorporated in the training regime to avoid shoulder strains and to improve performance in most activities.

Trapezius

The trapezius, or traps, is one of the largest muscles in the human body, stretching from the occupant to the middle of the back and ending on the scapular. It is important to note during rear delt flys, the trapezius muscles are working as fixators helping in the placement of the scapulae. The traps are divided into three parts: outer, intermediate, and inner, all of which are involved in different movements and help in stabilizing during various exercises.

Rhomboids

The muscles involved in performing rear delt flyes include the rhomboids, which are found between the spine and the tips of the scapulae. These are the muscles that assist in pulling back the shoulder blades and helping one maintain an upright posture. Well-developed rhomboids can also mitigate rounded shoulders, which is a common postural deformity resulting from sedentary work or substandard workplace ergonomics.

Lateral Deltoids

The medial, or anterior and posterior, are the muscles in the front and back of the shoulders and the lateral, or side deltoids are the muscles on the sides of the shoulders. They are not the primary focus of the exercise though they are also exercised to some extent during the rear delt flyes. They are involved with shoulder abduction, which is lifting the arms out to the sides. Balanced shoulder development requires attention to all three heads of the deltoids: dorsal, ventral, medial, and lateral.

Core

Though rear delt flyes primarily focus on the upper body, the core muscles play a crucial role in stabilizing the spine throughout the exercise. Core muscles play an important role of keeping the whole body aligned properly and thus prevent the lower back and spine from being stressed during the exercise.

How to Perform Rear Delt Flyes

It is crucial to understand how to perform rear delt flyes correctly, focusing on the muscle groups being worked on and preventing any strain or injury in the process. Here’s a step-by-step guide:

  1. Positioning
    • Start with your legs slightly wider than shoulder-width apart with dumbells in each hand. It can also be done while seated on a bench if you prefer doing so.
    • Lower your body by moving your hips down while maintaining a straight back and raised chest to make your upper body nearly parallel to the ground. Standing with your feet shoulder-width apart, allow the dumbbells to drop down in front of your body.
  2. Movement
    • Lift the dumbbells straight out to the sides at a marginally above shoulder level while slightly bending your elbows and pulling your shoulder blades back at the pinnacle of the exercise.
    • It is important to avoid letting your arms drift away from your shoulders and to keep your elbows slightly flexed for the duration of the exercise.
    • Gradually, return the dumbbells to the initial position without swinging or using any force.
  3. Breathing
    • Breathe in while coming back to the starting position and breathe out while lifting the weights.
  4. Repetitions and Sets
    • Recommend doing 3-4 sets of 10-15 reps, depending on the personal physical training profile of the patient or client.

Variations of Rear Delt Flyes

Reverse Pec Deck Flyes

Using a pec deck machine stand with your back towards the particular machine and your chest in contact with the particular pad. Now, take your palms facing each other and do the flye movement, pulling your wings back and pinching your shoulder blades. The advantage of this type of variation is that it offers a controlled range and may be less of a challenge for new learners.

Cable Rear Delt Flyes

Cross the two cables in front of you so that your right-hand grips the handles on the left cable while your left hand grips the handles on the right cable. The flye motion should be made by pulling the cables back and at the same time pinching the shoulder blades. It means that cables offer consistent resistance, which could further increase muscle involvement.

Bent-Over Rear Delt Flyes with Resistance Bands

Place a resistance band around an immovable object such as a pole or a sturdy bar. Start with your feet a little wider than shoulder-width apart and grip the two handles of the band. Swing your upper body backward from the hips and then follow with the flye motion. Resistance bands provide a different kind of resistance – one that changes as the band stretches and compresses during the motion.

Read Also: What Muscles Do Russian Twists Work

Benefits of Rear Delt Flye

Improved Posture

One of the most notable benefits of rear delt flyes is improved posture. In the present generation, most individuals work for long hours at desks hence bending their shoulders forward causing postural problems. Developing the rear heads of the deltoid muscles assists in retracting the shoulders, reversing this rounded forward appearance and positioning.

Reduced Risk of Injury

Strong rear deltoids contribute significantly to shoulder stability. Incorporating rear delt flyes in your workout schedule can go a long way in ensuring that you do not struggle from shoulder injuries especially those caused by imbalances and overtraining. If you are an athlete or are in a position where you are required to carry out daily activities that involve the use of your shoulders, then having well-developed rear delts can help you avoid such mishaps as strains, sprains, or any other related mishaps.

Better Athletic Performance

Rear delt flyes are effective in exercises that involve shoulder extension and stability. Activities such as throwing, swimming, and rowing require firm shoulders. If the rear delts are made strong and rigid then movements become more powerful and smooth and chances of getting fatigued are reduced during activities.

Closing

Thus, rear delt flyes are a powerful movement for addressing the muscle of focus and general shoulder function and wellness. This kind of exercise if included in your everyday fitness activities will help to improve your posture, minimize chances of incurring an injury, and last but not least help to improve your sports performance. Proper form must be maintained when doing the exercise, one must use suitable weights, and the exercise should be incorporated into a comprehensive exercise program to have the best outcome.