Rear Delt Fly vs Bent Over Fly: Which Exercise Is Best for Building Muscle?

Building a strong and well-defined upper back is a goal for many fitness enthusiasts. The rear deltoid muscles, often referred to as the rear delts, play a crucial role in achieving this goal. They are responsible for shoulder extension, external rotation, and horizontal abduction, contributing to both strength and aesthetics. Two popular exercises that target the rear delts are the rear delt fly vs bent over fly. While both exercises effectively engage the rear delts, they differ in their mechanics, targeting, and overall benefits. This blog post will delve into the nuances of each exercise, helping you understand their strengths and limitations to make informed decisions for your workout routine.

Understanding the Rear Deltoid Muscles

Before we dive into the specifics of each exercise, let’s briefly understand the rear deltoid muscles and their importance. The rear deltoid is one of the three heads of the deltoid muscle, the other two being the anterior (front) and lateral (side) deltoids. The rear deltoid is responsible for:

• Shoulder extension: Pulling your arm back behind you, like during a rowing motion.
• External rotation: Rotating your arm outward, like turning a doorknob.
• Horizontal abduction: Moving your arm horizontally away from your body, like during a lateral raise.

Strong rear deltoids contribute to a balanced and functional shoulder, improving posture, preventing injuries, and enhancing athletic performance.

Rear Delt Fly: A Detailed Breakdown

The rear delt fly is a popular isolation exercise that targets the rear deltoids directly. It involves lying face down on a bench with your arms extended towards the floor, holding dumbbells. You then raise your arms to the sides, keeping your elbows slightly bent, until your hands meet above your buttocks. This movement primarily targets the rear deltoids, but also engages the rhomboids and trapezius muscles to a lesser extent.

Benefits of Rear Delt Fly:

• Targeted Isolation: The rear delt fly effectively isolates the rear deltoids, allowing for focused muscle growth.
• Improved Shoulder Mobility: The movement promotes shoulder joint flexibility and range of motion.
• Enhanced Posture: Strengthening the rear deltoids can help improve posture by pulling the shoulders back.
• Versatile Exercise: The rear delt fly can be performed with dumbbells, cables, or resistance bands, making it adaptable to different gym setups.

Potential Drawbacks:

• Limited Weight: Due to the isolation nature of the exercise, the amount of weight you can lift is typically lower compared to compound exercises.
• Risk of Shoulder Injury: If performed with improper form, the rear delt fly can put stress on the shoulder joint, increasing the risk of injury.

Bent Over Fly: A Comprehensive Analysis

The bent over fly is another effective exercise for targeting the rear deltoids. It involves bending at the waist, keeping your back straight, and holding dumbbells in your hands. You then raise your arms to the sides, keeping your elbows slightly bent, until your hands meet above your buttocks. Similar to the rear delt fly, this movement primarily targets the rear deltoids, but also activates the rhomboids, trapezius, and latissimus dorsi muscles.

Benefits of Bent Over Fly:

• Increased Weight Capacity: The bent over fly allows you to lift heavier weights compared to the rear delt fly, promoting muscle hypertrophy.
• Compound Movement: The bent over fly engages multiple muscle groups, making it a more efficient exercise for building overall back strength.
• Improved Stability: The exercise strengthens the muscles responsible for maintaining spinal stability.
• Enhanced Athletic Performance: The bent over fly can improve pulling movements, which are crucial in many sports.

Potential Drawbacks:

• Greater Risk of Injury: Due to the heavier weights involved and the need for proper form, the bent over fly carries a greater risk of injury if not performed correctly.
• Limited Range of Motion: The bent over position can restrict the full range of motion for the rear deltoids, potentially limiting muscle activation.

Choosing the Right Exercise for You: Rear Delt Fly vs Bent Over Fly

Ultimately, the best exercise for you depends on your individual goals, fitness level, and preferences.

Choose the rear delt fly if:

• You are a beginner: The rear delt fly is a safer and easier exercise to learn, making it ideal for beginners.
• You want to focus on isolation: If your primary goal is to isolate and target the rear deltoids, the rear delt fly is an excellent choice.
• You have limited shoulder mobility: The rear delt fly allows for a greater range of motion, making it suitable for individuals with limited shoulder mobility.

Choose the bent over fly if:

• You are experienced: The bent over fly requires more strength and control, making it more suitable for experienced lifters.
• You want to build overall back strength: The bent over fly engages multiple muscle groups, contributing to overall back development.
• You prefer a challenging exercise: If you enjoy a more demanding workout, the bent over fly can provide a greater challenge.

Incorporating Both Exercises into Your Routine

You can also incorporate both exercises into your routine for a well-rounded approach. For example, you could perform rear delt flies as a warm-up or as a finishing exercise, while using the bent over fly as your primary rear delt exercise. This allows you to target the muscles from different angles and promote balanced muscle development.

Tips for Safe and Effective Exercise

Regardless of which exercise you choose, it is essential to prioritize proper form and technique to maximize results and minimize the risk of injury. Here are some tips:

• Warm up properly: Before performing any exercise, warm up your muscles with light cardio and dynamic stretching.
• Focus on controlled movements: Avoid swinging the weights or using momentum to lift them. Focus on controlled and deliberate movements.
• Maintain a neutral spine: Keep your back straight throughout the exercise, engaging your core muscles for stability.
• Use a weight that allows you to maintain proper form: Don’t sacrifice form for heavier weights. Start with a lighter weight and gradually increase it as you get stronger.
• Listen to your body: If you experience any pain, stop the exercise and consult a healthcare professional.

The Takeaway: Achieving Strong and Defined Rear Deltoids

The rear delt fly and bent over fly are both effective exercises for targeting the rear deltoids. By understanding the nuances of each exercise and considering your individual goals and fitness level, you can choose the best options for your workout routine. Remember to prioritize proper form and technique to maximize results and minimize the risk of injury. By incorporating these exercises into your training plan, you can build strong and defined rear deltoids, contributing to a balanced and functional upper body.

Basics You Wanted To Know

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

A: Yes, you can incorporate both exercises into the same workout. However, it’s important to listen to your body and adjust the weight and repetitions accordingly.

Q: What are some alternative exercises for targeting the rear deltoids?

A: Some alternative exercises include:

• Seated rear delt fly: A variation of the rear delt fly performed while seated.
• Cable rear delt fly: Similar to the dumbbell rear delt fly, but using cables for resistance.
• Face pulls: A compound exercise that targets the rear deltoids, rhomboids, and trapezius.

Q: How often should I train my rear deltoids?

A: It’s generally recommended to train your rear deltoids 2-3 times per week, allowing for adequate rest and recovery.

Q: What are some common mistakes to avoid when performing rear delt fly and bent over fly?

A: Some common mistakes include:

• Using excessive weight: This can lead to improper form and increased risk of injury.
• Rounding your back: This can put stress on the spine.
• Swinging the weights: This reduces the effectiveness of the exercise.