Stepback Rear Fly
Strengthen your back and shoulders with the Stepback Rear Fly. A great combo exercise for posture and upper body strength!
The Stepback Rear Fly is a compound exercise that mainly works the shoulders and traps, with help from the glutes & hips and hamstrings. You'll need: dumbbells.
Required Equipment
Stepback Rear Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Glutes (gluteus maximus); Hamstrings
Stepback Rear Fly Variations and Alternatives
How to do the Stepback Rear Fly
Start by standing straight with a dumbbell in each hand, arms by your sides, palms facing in.
Step backward with one foot into a reverse lunge position while maintaining a slight bend in both knees.
As you step back, simultaneously raise your arms to the sides, keeping a slight bend in your elbows and palms facing down. Lift until your arms are parallel to the floor, engaging your rear deltoids.
Lower your arms back to your sides as you return to the starting position by stepping your back leg forward.
Repeat the movement, this time stepping back with the opposite leg, and continue to alternate legs with each rep.
Maintain a strong core, and keep your back straight and chest up throughout the exercise.
Make sure to use a weight that allows you to control the movement and maintain proper form throughout the exercise.
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Stepback Rear Fly FAQs
What muscles does the Stepback Rear Fly work?
The Stepback Rear Fly mainly works the shoulders and traps, with help from the glutes & hips and hamstrings. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Stepback Rear Fly?
Dumbbells.
Is the Stepback Rear Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Stepback Rear Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Stepback Rear Fly variations and alternatives?
Similar exercises include the Dumbbell Standing Reverse Butterfly, Dumbbell Bent-Over Rear-Delt Fly, Seated Rear-Delt Internally Rotated Fly and Dumbbell Reverse Fly.
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