The Ultimate Showdown: Rear Delt Fly vs Back Fly – Which One Reigns Supreme?

The quest for sculpted, defined shoulders is a common goal among fitness enthusiasts. While exercises like lateral raises and shoulder presses are staples, the rear delts, often overlooked, play a crucial role in achieving that coveted 3D look. Two exercises that target these often-neglected muscles are the rear delt fly and the back fly. But which one is better? The answer, as with many fitness questions, is not so simple. It depends on your individual goals, preferences, and limitations. This blog post will delve into the nuances of both exercises, highlighting their similarities, differences, and when to choose one over the other.

Understanding the Rear Delts

Before diving into the exercises, let’s first understand the role of the rear deltoid muscle. The rear delts, located at the back of your shoulder, are responsible for:

• Shoulder extension: This movement brings your arm back behind you, like when you pull a dumbbell towards your back.
• External rotation: This movement rotates your arm outward, like when you turn your hand from palm facing inward to palm facing outward.
• Shoulder stability: The rear delts help stabilize the shoulder joint, preventing injury.

The Rear Delt Fly: A Targeted Approach

The rear delt fly, often performed with dumbbells or cables, is a popular exercise for isolating the rear deltoid muscle. Here’s how it’s done:

1. Start: Sit on a bench with your feet flat on the floor. Hold dumbbells in each hand, palms facing each other.
2. Execution: Lean forward slightly at the waist, keeping your back straight. Slowly raise your arms out to the sides, keeping your elbows slightly bent. Pause at the top, squeezing your rear delts.
3. Return: Slowly lower the dumbbells back to the starting position.

Benefits of the Rear Delt Fly:

• Isolation: The rear delt fly effectively isolates the rear delts, minimizing involvement of other muscles.
• Control: The controlled movement allows for precise targeting of the rear delts.
• Versatility: It can be performed with dumbbells, cables, or resistance bands, offering flexibility.

The Back Fly: A Compound Movement

The back fly, also known as the bent-over row, is a compound exercise that targets multiple muscle groups, including the rear delts, lats, and traps. Here’s how it’s done:

1. Start: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Execution: Bend at the waist, keeping your back straight. Let the dumbbells hang straight down towards the floor.
3. Pull: Pull the dumbbells up towards your waist, keeping your elbows close to your body. Pause at the top, squeezing your back muscles.
4. Return: Slowly lower the dumbbells back to the starting position.

Benefits of the Back Fly:

• Compound Movement: It engages multiple muscle groups, contributing to overall strength and muscle growth.
• Functional: It mimics real-life movements like pulling objects.
• Increased Strength: The heavier weight used in this exercise can lead to greater strength gains.

Comparing the Two: Finding the Right Fit

Both rear delt fly and back fly have their merits, each offering unique benefits. When choosing between the two, consider the following factors:

• Goal: Are you primarily focused on isolating the rear delts for aesthetic purposes or strengthening your back muscles for functional benefits?
• Experience: Beginners might find the rear delt fly easier to master, while experienced lifters may prefer the challenge of the back fly.
• Injury: If you have any shoulder injuries, the rear delt fly might be a safer option due to its lower stress on the joint.

When to Choose the Rear Delt Fly

• Rear delt hypertrophy: If your primary goal is to build muscle mass specifically in your rear delts, the rear delt fly is an excellent choice.
• Shoulder mobility: The rear delt fly can help improve shoulder mobility and flexibility, as it requires a controlled movement through a full range of motion.
• Beginner-friendly: The isolated nature of the rear delt fly makes it easier for beginners to learn proper form and technique.

When to Choose the Back Fly

• Overall back strength: The back fly is a great exercise for building strength and mass in your entire back, including the rear delts.
• Functional strength: It mimics real-life movements, making it a functional exercise that translates to everyday activities.
• Challenge: The heavier weights used in the back fly can provide a greater challenge and lead to faster strength gains.

Beyond the Basics: Variations and Tips

Both exercises offer variations to cater to different preferences and fitness levels. Here are some tips:

• Rear Delt Fly:
• Cable variations: Using cables can provide a constant tension throughout the movement, making it more challenging.
• Elevated bench: Performing the rear delt fly with your chest elevated on a bench can increase the range of motion and target the rear delts more effectively.
• Resistance bands: Resistance bands offer a lighter alternative for beginners or those looking for a less demanding exercise.

• Back Fly:
• Underhand grip: Using an underhand grip can shift the focus more towards the rear delts.
• Close grip: A close grip will target the lats more directly.
• Barbell variation: Using a barbell allows for heavier weights and can be a more challenging option.

Achieving Balanced Shoulder Development

While the rear delt fly and back fly are excellent exercises for sculpting your shoulders, it’s important to remember that a well-rounded routine includes exercises targeting all three heads of the deltoid muscle. Incorporate exercises like lateral raises, shoulder presses, and front raises to achieve a balanced and symmetrical physique.

The Takeaway: A Balanced Approach

Ultimately, the best exercise for you depends on your individual goals, fitness level, and preferences. Both the rear delt fly and back fly have their place in a well-designed shoulder training program. Don’t be afraid to experiment with different exercises and variations to find what works best for you. Remember, consistency and proper form are key to achieving your fitness goals.

Information You Need to Know

Q: Can I do both rear delt fly and back fly in the same workout?

A: Yes, you can include both exercises in the same workout, but be mindful of your training volume and recovery. It’s generally recommended to choose one as your primary exercise and the other as a secondary movement.

Q: What are some common mistakes to avoid when performing these exercises?

A:

• Swinging: Avoid using momentum to lift the weights. Focus on controlled movements.
• Rounding your back: Maintain a straight back throughout the exercises to prevent injury.
• Overextending your elbows: Keep your elbows slightly bent to protect your joints.

Q: How many sets and reps should I do for each exercise?

A: The ideal set and rep range depends on your training goals. For muscle growth, aim for 3-4 sets of 8-12 reps. For strength, try 3-5 sets of 4-6 reps.

Q: How often should I train my rear delts?

A: Train your rear delts 1-2 times per week, allowing for adequate rest and recovery between workouts.