The bent-over dumbbell rear fly is a popular upper-body exercise that targets the muscles on the backside of the shoulder joint, specifically the medial and rear heads of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout.

CABLE REAR DELT FLY BENEFITS:

• Promotes aesthetically and functionally balanced shoulders
• Can use heavier weights than rear delt flies
• Recruits postural and stabiliser muscles important for shoulder stability
• Gives shoulders a more rounded, 3D look

STEP BY STEP GUIDE: