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The PERFECT Dumbbell Rear Delt Fly (DO THIS!)
The PERFECT Rear Delt Fly Form 1) Bend Forward Appropriately Lean forward to at least a 90-degree angle from vertical, or even slightly more. Avoid standing too upright, as this shifts tension away from the rear delts. 2) Choose the Right Grip Use a pronated grip (palms facing backward) instead of a neutral grip (palms facing each other). This ...
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High-angle rear fly… one of the most underrated ways to light up your upper back. By raising the arms past parallel, you shift the tension higher into the rear delts, traps, and rhomboids. Slow, controlled, and focused — perfect for carving detail and building that thick upper-back look. Add these in and watch your back change. #IronLegacy #BackDay #RearDoubleBiceps #UpperBackWork
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High-angle rear fly… one of the most underrated ways to light up your upper back. By raising the arms past parallel, you shift the tension higher into the rear delts, traps, and rhomboids. Slow, controlled, and focused — perfect for carving detail and building that thick upper-back look. Add these in and watch your back change. #IronLegacy #BackDay #RearDoubleBiceps #UpperBackWork
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