Seated Rear Delt Flyes

Introduction

The Seated Rear Delt Flye is a highly effective isolation exercise designed to target the posterior deltoid muscles, which are often underdeveloped in many training programs. By focusing on the rear delts, this exercise helps to create a balanced shoulder profile, improve posture, and enhance overall upper body strength. Utilizing a seated position minimizes the involvement of other muscle groups, allowing for a more concentrated and controlled movement. This makes the Seated Rear Delt Flye an excellent addition to any hypertrophy-focused routine, particularly for those looking to achieve a well-rounded and symmetrical physique.

Execution

How to Execute Seated Rear Delt Flyes

Setup

1. Choose a pair of light to moderate dumbbells. Start with a weight that allows you to maintain proper form throughout the exercise.
2. Sit on the edge of a bench with your feet flat on the floor, about shoulder-width apart.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
4. Bend forward at the hips, keeping your back straight and your chest up. Your torso should be almost parallel to the floor.
5. Allow your arms to hang down naturally, with a slight bend in your elbows.

Execution

1. Engage your core to stabilize your body.
2. With a controlled motion, lift the dumbbells out to the sides, leading with your elbows. Your arms should form a "T" shape at the top of the movement.
3. Squeeze your shoulder blades together at the top of the movement to fully engage the rear deltoids.
4. Pause briefly at the top of the movement.
5. Slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.

Finishing

1. Complete the desired number of repetitions.
2. After your set, carefully place the dumbbells on the floor or a rack.
3. Stand up slowly to avoid dizziness, especially if you have been leaning forward for an extended period.