Trunk rises to assist the fly
Hip extension generates momentum; rear delts are underloaded.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗Pull · Upper Body
Standing Bent-Over Rear Delt Fly
Coaching cues
- Hinge forward at 45 degrees; dumbbells hang; palms facing each other
- Raise the arms out to the sides — horizontal abduction
- Lead with the elbows; thumbs slightly down at the top
- Pause and squeeze rear delts and mid-traps at peak
Common faults 2
Elbows drop — fly becomes a row
High elbow position is required for rear delt; dropping shifts to lats.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗