Pull
Rear Delt Fly
What it works
Mainly: Rear delts. Also: Mid-back.
Setup
Hinged forward with light dumbbells hanging, or seated leaning onto your thighs.
How it goes
Raise the dumbbells out to the sides with a fixed slight elbow bend, leading with the pinkies.
Two things people get wrong
- Too heavy, which turns it into a row.
- Shrugging at the top.
If the kit’s busy
Reverse pec deck.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.