Rear Delt Fly vs Reverse Fly: The Definitive Guide to Boost Your Back Strength

Building a well-rounded physique requires attention to all muscle groups, including those often neglected, like the rear deltoids. The rear delts, located at the back of your shoulders, play a critical role in shoulder stability, rotation, and overall upper body strength. Two popular exercises often used to target these muscles are the rear delt fly and the reverse fly. While both exercises share the goal of strengthening the rear delts, they differ in their mechanics and effectiveness. This blog post will delve into the nuances of each exercise, outlining their benefits, drawbacks, and how to choose the right one for your fitness goals.

Understanding the Rear Delt Fly and Reverse Fly

Both the rear delt fly and reverse fly are isolation exercises, focusing specifically on the rear deltoids while minimizing involvement from other muscle groups like the lats or traps. This isolation allows for a targeted and focused approach to strengthening the rear delts.
Rear Delt Fly: This exercise involves lying face down on a bench with your arms extended downwards, holding dumbbells. You then raise your arms laterally, keeping them slightly bent at the elbows, until your elbows reach shoulder height. The movement resembles a “fly” motion, hence the name.
Reverse Fly: This exercise typically uses a cable machine or resistance bands. You stand facing the machine with your torso bent forward at the waist, and your arms hanging straight down. Then, you pull the cables or bands upward, bringing your elbows up and back, focusing on squeezing your rear delts at the top of the movement.

Benefits of the Rear Delt Fly

The rear delt fly offers several benefits, making it a valuable addition to your shoulder workout:

• Targeted Isolation: The rear delt fly isolates the rear deltoids, minimizing involvement from other muscles. This allows you to focus on building strength and definition in the rear delts without overworking other muscle groups.
• Improved Shoulder Stability: Strong rear delts contribute significantly to shoulder stability, reducing the risk of injuries. The rear delt fly helps strengthen these muscles, promoting a more stable and balanced shoulder joint.
• Enhanced Shoulder Rotation: The rear delt fly primarily targets the external rotation of the shoulder. This movement is crucial for various activities, including throwing, swimming, and even everyday movements like reaching overhead.
• Improved Posture: Weak rear delts can contribute to poor posture, leading to rounded shoulders and forward head posture. The rear delt fly helps strengthen these muscles, promoting better posture and reducing the risk of back pain.

Benefits of the Reverse Fly

The reverse fly, with its unique mechanics, offers a different set of benefits:

• Greater Range of Motion: The reverse fly allows for a greater range of motion compared to the rear delt fly. This can lead to greater muscle activation and a more comprehensive workout for the rear delts.
• Increased Muscle Activation: The reverse fly often results in higher muscle activation compared to the rear delt fly, particularly when using cables or resistance bands. This can lead to faster strength and hypertrophy gains.
• Improved Upper Body Strength: The reverse fly not only strengthens the rear delts but also contributes to overall upper body strength. The movement engages the entire back, including the trapezius and rhomboid muscles, which are essential for back stability and posture.
• Versatility: The reverse fly can be performed with various equipment, including cables, resistance bands, and dumbbells. This versatility allows you to adapt the exercise to your equipment availability and preferences.

Choosing the Right Exercise for You

While both the rear delt fly and reverse fly offer excellent benefits for targeting the rear delts, the best choice for you depends on your individual needs and goals:

• Beginners: If you’re new to weight training or have limited experience with shoulder exercises, the rear delt fly might be a better starting point. It offers a simpler and more controlled movement, allowing you to focus on proper form and technique.
• Experienced Lifters: If you’re looking to maximize muscle activation and challenge yourself with a greater range of motion, the reverse fly might be the better option. It allows for heavier weights and greater muscle engagement.
• Injury Prevention: If you’re prone to shoulder injuries, the rear delt fly might be a safer alternative. It places less stress on the shoulder joint, reducing the risk of further injury.
• Equipment Availability: Consider your equipment availability when choosing between the exercises. The rear delt fly can be performed with dumbbells, while the reverse fly typically requires a cable machine or resistance bands.

Tips for Performing the Rear Delt Fly and Reverse Fly

Regardless of which exercise you choose, proper form is crucial to maximize its benefits and minimize the risk of injury. Here are some tips to ensure you’re performing each exercise correctly:
Rear Delt Fly:

• Lie face down on a bench with your feet flat on the floor.
• Hold dumbbells in each hand, palms facing each other.
• Keep your arms slightly bent at the elbows throughout the movement.
• Raise your arms laterally, keeping them close to your body, until your elbows reach shoulder height.
• Squeeze your rear delts at the top of the movement.
• Slowly lower the dumbbells back to the starting position.

Reverse Fly:

• Stand facing a cable machine or resistance band with your feet shoulder-width apart.
• Bend forward at the waist, keeping your back straight.
• Grab the cables or resistance bands with an overhand grip, palms facing each other.
• Keep your arms straight and hanging down towards the floor.
• Pull the cables or bands upward, bringing your elbows up and back, focusing on squeezing your rear delts at the top of the movement.
• Slowly lower the cables or bands back to the starting position.

Rear Delt Fly vs Reverse Fly: The Final Verdict

Ultimately, the best exercise for targeting your rear delts depends on your individual needs, goals, and preferences. Both the rear delt fly and reverse fly offer unique benefits and can effectively strengthen and build muscle in this often-overlooked area.
By understanding the mechanics and benefits of each exercise, you can choose the one that best suits your fitness journey and helps you achieve your desired results.

Questions We Hear a Lot

Q: Can I do both the rear delt fly and reverse fly in the same workout?
A: Yes, you can include both exercises in the same workout. This can provide a comprehensive and balanced approach to targeting the rear delts. However, be sure to listen to your body and adjust the sets, reps, and weight as needed to avoid overtraining.
Q: How many sets and reps should I do for each exercise?
A: The optimal number of sets and reps depends on your fitness level and goals. For strength gains, aim for 3-4 sets of 6-8 reps. For muscle hypertrophy, aim for 3-4 sets of 8-12 reps.
Q: What other exercises can I do to target my rear delts?
A: Other exercises that effectively target the rear delts include face pulls, bent-over rows, and seated cable rows.
Q: Should I prioritize the rear delt fly or the reverse fly?
A: There is no definitive answer to this question. Choose the exercise that best suits your needs and goals. If you’re unsure, consult with a certified personal trainer or fitness professional for personalized guidance.