January 14, 2022 7 min read
In an ideal world, we would be able to close our eyes and have our bodies look like Arnold Schwarzenegger’s.
Unfortunately, we live in the real world and we have to put in the time, work, and effort in order to reach our goals.
Deltoid muscles take time and commitment to grow and with an effective exercise routine, your goals can become reality. The rear delt fly is an exercise that can be performed with dumbbells to isolate and target those shoulder muscles that are often forgotten about. The exercise strengthens many of the upper body muscles but it mainly focuses on the deltoids.
A rear delt fly is an effective exercise that targets your deltoid muscles. Although it does work numerous muscles in the upper body, it mainly focuses on the shoulder muscles. The incorporation of upper body muscles not only improves performance in the gym but can also improve your quality of life by making functional, daily movements easier.
This exercise can be incorporated into anyone’s workout routine whether you are seeking to be a bodybuilder, improve your fitness or simply want to change your boring upper-body routine.
A rear delt fly is typically performed with a set of dumbbells
But you may also use a cable machine or a pec dec machine to raise weights to your sides in an arching motion.
Individuals with shoulder pain or injury should avoid doing this exercise unless they are working with a certified personal trainer who is monitoring the exercise. Individuals who have lower back pain may want to incorporate variations of this exercise that avoid the bent-over version to decrease the risk of injury and/or pain.
Training is an effective way to protect yourself against injury but it is important that the training is designed for your needs and particular injuries.
By engaging the shoulder muscles, they become stronger and more developed as time goes on. This exercise can also provide you with the extra strength needed to perform other exercises such as the overhead press or deadlift. In comparison to isolation exercises, this exercise is special as it works numerous upper-body muscles all at once.
Our lives can often be filled with desk jobs and long commutes that cause us to hunch over and harm our posture. Poor posture may not seem like a big deal in the short run but constantly having bad posture will haunt you in the future. Not only will good posture prevent back pain and decrease the risk of injury, but it also can improve your mental health and decrease fatigue.
The rear delt fly combats this obstacle by adding muscle engagement in the upper body to tighten your upper back muscles and prevent hunched over shoulders. The exercise also targets the core muscles which aids in maintaining a straight back for proper posture.
Well-developed shoulders contribute improving your overall body composition. Shoulder muscles need to be isolated and targeted, but once the muscle growth starts to show, your may may need to update your shirt collection.
This exercise machine can restrict your range of motion as it provides more stability, decreasing your risk of injury.:
If you find that this exercise is too challenging or causes strain on your lower back, the use of an incline bench may overcome this issue. The next exercise explains how to effectively perform this modification.
If you would like to gear away from machines or free weights, resistance bands are a great way to go. If you’re unsure as to what resistance bands to use or purchase, check out our advice on the types of resistance bands and which one to get.
It is easy to forget about the deltoid muscles but they play a larger role in your overall strength than you think. The incorporation of the rear delt fly or any of the variations you learned about above will lead you one step closer to your dreams and goals.
It’s hard to say if we’ll be looking like Arnold anytime soon but we will be one step closer. Keep trying out different deltoid exercises until you figure out what works best for you and make sure you are getting your protein stack in.