EXERCISE · DUMBBELL
Rear Delt Fly
Shoulders
What separates a real rear delt fly from a shrug exercise is keeping your shoulders pulled down and away from your ears the entire time. If your traps are burning more than the back of your shoulders, you're using them to yank the weight instead of your delts to lift it. Hinge forward from your hips until your torso is near parallel to the floor, a soft bend in your knees, dumbbells hanging straight down. Raise your arms out to the sides in a wide arc, leading with your elbows, squeezing your shoulder blades together at the top. Lower with the same control you raised it.