Seated bent-over rear delt flyes - Women's Health & Fitness

The seated bent-over rear delt flyes can be a powerful muscle building exercise that primarily works your shoulder muscles, or deltoids, as well as other muscle groups to a lesser extent. If this is an area that you would like to focus on, or add an exercise to your routine to strengthen your shoulder muscles then this could be the perfect choice for you! It is of a medium difficulty, so perfect for seasoned exercise enthusiasts, but not for beginners. To perform the seated bent-over rear delt flyes you will only need one piece of equipment on hand, one set of dumbbells.

You will begin this exercise by sitting down and leaning forward in your seated position. Hold one dumbbell in each of your hands and allow them to rest just above your feet. Remaining in your bent forward position, raise your arms beside you and bring them up until they are at your shoulders. Take the weights back down to your starting position, this is one rep. Repeat this for 10-15 times for one set of seated bent-over rear delt flyes. 

This exercise is very versatile and can be performed within a gym setting or in the comfort of your own home. It is a great addition to any workout regime and strengthens more muscles than just your shoulders, including your arms and abs at the same time, but to a lesser extent. 

There is also a standing version of the same exercise which includes leg muscle groups as well. In this exercise you will need to start with your legs shoulder width apart and follow the same steps from here. Of course, as per the name, this is performed sitting not standing. This is the only variation and is another great addition to any workout. 

The best position in the gym for the seated version of the delt flyes is on the bench as this give a very stable surface for you to practice on. At home any stable chair will do or even a stair if you have a staircase inside or out. Basically, any stable surface that is tall enough to allow your knees to be bent at a ninety degree angle with you thighs is the perfect setting for this manoeuvre. 

As mentioned the rear delt flyes focuses on your shoulder or deltoid muscles, but it will also work your arms, neck, abs and back muscle groups. The standing delt flyes will also include your legs in this workout, if you need to increase muscle definition in this area. It is of a medium level of difficulty, so not necessarily for beginners, but anyone who has had significant past experience with working out in the recent past.