Standing Rear Deltoid Fly

  • Stand behind the ball with your feet together and spine neutral. Place one hand on the ball with a bent elbow and knees bent.

  • The other arm should be slightly rounded with palm facing the ball. Lift the dumbbell away from the ball with your elbow ending facing the ceiling and palm facing the floor. Lower slowly to starting position.

  • Use a stability ball that allows you to have a flat back and a slightly ben supporting arm (55 cm for most).

  • Shoulders 

  • Back 

  • Posterior deltoid, Rhomboids, Trapezius, Erector Spinae

  • TIP: Maintain height of elbow above wrist by pointing your

Variations for Standing Rear Deltoid Fly

  • Rear Deltoid Fly

    This strengthens muscles which help your body with proper posture. Many of us suffer from sloppy posture throughout the day, so combat it with this exercise.

  • 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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