Pulling: back and biceps
Rear-delt fly
Muscles worked: Rear shoulders · upper back
How to do it
- Set up. Hinge forward with a flat back, or lie chest-down on an incline bench, holding light dumbbells under your shoulders.
- Move. With a soft bend in the elbows, raise the arms out to the sides until they are level with your body.
- Finish. Pause briefly, then lower under control. Keep the neck long and avoid swinging.
Common mistakes
- Swinging.
- Shrugging.
- Using too much weight.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, Strength Builder.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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