The lying dumbbell rear fly is an upper-body exercise performed on an incline bench that targets the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.

LYING REAR DELT FLY BENEFITS:

• Adds size and strength to the posterior deltoids
• The incline takes away the potential of using momentum, making the movement more challenging
• Helps develop bigger, more balanced, and healthier shoulders
• Great burnout movement on shoulder day
• Works the rhomboids and lower and middle traps
• Gives shoulders a more rounded, 3D look

STEP BY STEP GUIDE: