Rear Delt Fly: Perfect Rear Shoulder Training

Setup:
- Seated Variation: Sit on a bench with your feet flat on the ground, holding a dumbbell in each hand. Bend forward at the hips, keeping your back straight and chest close to your knees.
- Standing Variation: Stand with your feet shoulder-width apart, holding dumbbells. Hinge forward at the hips until your torso is nearly parallel to the floor.
Starting Position:
- Let the dumbbells hang below your chest, palms facing each other (neutral grip).
- Keep a slight bend in your elbows and maintain tension in your shoulders.
Movement:
- Engage your core and squeeze your shoulder blades together as you raise your arms out to the sides in a wide arc. Imagine pulling your shoulder blades toward your spine.
- Lift until your arms are roughly parallel to the floor or slightly higher, forming a "T" shape with your body.
End Position:
- Pause briefly at the top of the movement while squeezing your rear delts.
Return:
- Slowly lower the weights back to the starting position with control.
Repetitions:
- Perform 2–4 sets of 10–15 repetitions, depending on your fitness level.

Maintain Proper Posture:
- Keep your spine neutral (not rounded or overarched).
- Avoid shrugging your shoulders during the movement.
Control the Motion:
- Use slow, controlled movements to maximize engagement in the rear delts and avoid relying on momentum.
Light Weight, High Reps:
- Start with light weights to ensure proper form. Rear delts respond well to lighter loads and higher reps due to their smaller size.
Mind-Muscle Connection:
- Focus on squeezing the rear delts and shoulder blades rather than just lifting the weight.
Avoid Overextension:
- Stop when your arms are in line with your body. Overextending can strain your shoulders.
Breathing:
- Exhale as you lift the dumbbells, and inhale as you lower them.
Avoid Bending Wrists:
- Keep wrists neutral to prevent strain.

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