Exercise Library
Rear Delt W Fly
Sit on the front of a bench with a dumbbell in each hand, and bend forward until the trunk is at a 45-degree angle or lower.
Raise the dumbbells to the sides while bending the elbows and rotating the hands back, trying to create a W shape at the top, then lower under control.
Purpose
The rear delt W fly trains the posterior and lateral delts as well as most of the upper back musculature to a lesser degree. Unlike a conventional rear delt fly, the W fly adds the external rotation function.
Programming
Generally 10-20 reps are appropriate. Weights will typically be much lighter than expected because of the relative weakness of the posterior delts.
Raise the dumbbells to the sides while bending the elbows and rotating the hands back, trying to create a W shape at the top, then lower under control.
Purpose
The rear delt W fly trains the posterior and lateral delts as well as most of the upper back musculature to a lesser degree. Unlike a conventional rear delt fly, the W fly adds the external rotation function.
Programming
Generally 10-20 reps are appropriate. Weights will typically be much lighter than expected because of the relative weakness of the posterior delts.
