Seated Rear-Delt Internally Rotated Fly
Strengthen & define your rear deltoids with this seated fly. A focused movement for upper back sculpting.
The Seated Rear-Delt Internally Rotated Fly mainly works the shoulders, with help from the back and traps. You'll need: dumbbells or exercise bench.
Required Equipment
Seated Rear-Delt Internally Rotated Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers); Lower Traps (trapezius, lower fibers)
Seated Rear-Delt Internally Rotated Fly Variations and Alternatives
How to do the Seated Rear-Delt Internally Rotated Fly
Select a pair of dumbbells with an appropriate weight for your fitness level.
Sit on the edge of a flat bench with your feet placed firmly on the floor, about shoulder-width apart.
Bend forward at the waist while keeping your back straight, allowing the dumbbells to hang down on either side of your legs. Your palms should be facing each other.
Keep a slight bend in your elbows as you raise the dumbbells out to the sides in an arc motion. Focus on squeezing your shoulder blades together as you lift.
Lift the weights until they are in line with your shoulders and parallel to the floor. Hold this position for a moment, making sure to keep your torso stable.
Slowly lower the dumbbells back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions.
Remember to breathe out as you lift the weights and breathe in as you lower them. Keep your head in line with your spine throughout the exercise and avoid using momentum to lift the weights; the motion should be controlled and deliberate. Adjust the weight or the number of reps and sets according to your fitness level and goals.
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Seated Rear-Delt Internally Rotated Fly FAQs
What muscles does the Seated Rear-Delt Internally Rotated Fly work?
The Seated Rear-Delt Internally Rotated Fly mainly works the shoulders, with help from the back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Seated Rear-Delt Internally Rotated Fly?
Dumbbells or exercise bench.
What workout day should the Seated Rear-Delt Internally Rotated Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Rear-Delt Internally Rotated Fly variations and alternatives?
Similar exercises include the Bodyweight Bent-Over Rear-Delt Fly, Bottle-Weight Reverse Bent-Over Fly, Cable Incline Rear-Delt Fly with Supported Back and Dumbbell Single-Arm Reverse Fly.
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