Should I feel deltoid fly in my rear delts or upper back?

You will usually feel both, but the rear delts should clearly work. If the upper traps take over, lower the weight and keep the shoulders down instead of shrugging.

Why do I feel deltoid fly in my neck or traps?

That usually means you are shrugging, rushing the motion, or using too much load. Keep the chest supported, shoulders away from the ears, and move the arms outward with control.

What if deltoid fly bothers my shoulder?

The exercise should not create sharp pain in the shoulder joint. Reduce the range, use lighter weight, and make sure the handles and seat position let your shoulders move naturally without forcing the joint.

Is deltoid fly better than face pulls for rear delts?

Not necessarily. Deltoid fly is stable and easy to load for rear-delt isolation, while face pulls add more scapular movement and external rotation. Many people benefit from using both.

Shoulders

Deltoid Fly

Strengthen your shoulders and improve your posture.

The Deltoid Fly is a fantastic exercise to target your shoulder muscles, specifically the deltoids. It's a staple in many shoulder workouts and is often referred to as the 'Reverse Fly' when performed in a bent-over position. This exercise not only helps in building shoulder strength but also plays a crucial role in improving posture and preventing shoulder injuries. By regularly incorporating Deltoid Flys into your routine, you can enhance your upper body strength and achieve a more balanced physique. Whether you're a beginner or a seasoned gym-goer, this exercise is a great addition to your fitness journey.

See all variants of this movement

How to do Tips

Body Part: Shoulders
Level: Beginner
Muscles: Deltoids
Modality: Isolation
Direction: Push
Equipment: Dumbbell
Goal: Hypertrophy

How to do:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 2. Bend your knees slightly and lean forward at the hips, keeping your back straight. 3. Let your arms hang down naturally, palms facing each other. 4. With a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor. 5. Slowly lower the weights back to the starting position. 6. Repeat for the desired number of repetitions.

Tips:

- Keep your core engaged to support your back. - Avoid swinging the weights; use controlled movements. - Exhale as you lift the weights and inhale as you lower them. - Start with lighter weights to master the form before increasing.

FAQ

Common questions about form, safety, equipment, and alternatives for this exercise.

Deltoid fly mainly targets the rear delts when performed on a reverse fly machine. The upper back, especially the rhomboids and mid traps, also help with the movement.

Similar Exercises

Lateral Raise

Reverse Fly

Front Raise

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