Torso rises during the rep
Hip extensors assist by returning trunk to upright, reducing posterior delt isolation.
Overactive muscles
GlutesErector spinae
Corrective work
Foam RollErectors / glutes↗StretchHip hinge stretch↗Pull · Upper Body
Reverse Fly (Rear Delt Fly)
Coaching cues
- Hinge forward 45–90°; dumbbells hang below chest with slight elbow bend
- Raise arms out to sides in a wide arc to shoulder height
- Squeeze shoulder blades together at the top; thumbs up or neutral
- Lower with control; maintain forward hinge angle throughout
Common faults 3
Elbows bend significantly
Elbow flexion shortens the lever and converts the fly into a row.
Overactive muscles
Biceps brachiiRear deltoid
Corrective work
Foam RollBiceps / anterior arm↗Upper traps dominate
Shoulders shrug instead of horizontally abducting, trap takes over from rear delt.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchSeated upper trap stretch↗