The Best Exercise for Your Rear Deltoids
What I love about the Reverse Fly are the many variations you can do to perform them (properly, that is). Depending on the equipment and what your objective is for that given day, can change what muscles you’re trying to target.
Dumbbells, whether that be Bent Over our on an incline bench, will target the rear delts and the lats whereas using bands and a suspension trainer will target more of the middle delt and traps.
This exercise can be done on a Pull (or back) day or a Push (or shoulder) day. If you want to have more of an upper back focus on this exercise, you want to think about bringing the resistance BACK by squeezing your shoulder blades together.
If you want to have more of a rear delt/shoulder focus, you want to keep your shoulders in more of a protracted position and then think of bringing the resistance OUT while keeping your shoulders rounded forward. I know this may sound counter intuitive with what you’re taught, but this will allow the shoulders to do the work as opposed to your rhomboids!
