Rear Delt Fly

The forgotten third of your shoulder — small muscle, big posture payoff.

Setup

1. Hinge to near-flat back, light bells hanging, slight elbow bend.

How To Do It

1. Raise the bells out wide like spreading wings.
2. Squeeze the rear shoulders at the top.
3. Lower with control.

Breathing

Exhale on the raise.

Common Mistakes

• Heaving with the torso — the hinge is frozen.
• Too heavy — this muscle is small; train it like it.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.