Torso rises during the movement
Hip extension assists the raise — loses rear delt isolation.
Overactive muscles
Erector spinaeUpper trapezius
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Pull · Upper Body
Rear Delt Fly
Coaching cues
- Seated or standing; hinge forward ~45° from hips
- Soft elbow bend; lead with elbows — not wrists
- Raise to shoulder height; squeeze rear delts at top
- Lower under control — 3 seconds eccentric
Common faults 3
Shoulders shrug to lift
Upper traps dominate; rear delts and rhomboids underactivate.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Elbows fully locked — arms too straight
Biceps tendon strain risk; movement becomes a lat raise instead.
Overactive muscles
Posterior deltoidLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗