Rear Deltoid Fly - Stability Ball

Other types of Rear Deltoid Fly: Free Weight Machine Resistance Tube

  • Select two lightweight dumbbells then sit on the ball with hips slightly forward of the center of the ball. Put your feet and knees together, then bend forward from your hips.

  • With your palms facing each other and elbows slightly rounded, lift the points of your elbows to the ceiling, squeezing your shoulder blades together and keeping your shoulders away from your ears. Pause, then lower your hands just to the outside of your feet.

  • Shoulders 

  • Back 

  • Posterior deltoid, Trapezius, Rhomboids

  • TIP: Pull your shoulder blades towards your hips then pull them together.

Variations for Rear Deltoid Fly

  • Standing Rear Deltoid Fly

    By using one arm at a time, you can focus on your technique with this exercise. Make it more challenging by using both arms at once if you wish.

  • Prone Rear Deltoid Fly

    You can also do this with your knees on the floor and your stomach on the ball, or you can prop your feet against a wall if your shoes are sliding on floor.


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