Isolation · Isolation
Rear Delt Flye
Also known as Reverse Flye. Targets Rear Delt with an optimal working range of 12–20 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Rear Delt Flye:
- 1 Hinge torso parallel to floor with flat back
- 2 Raise dumbbells out to sides leading with elbows
- 3 Pinch rear shoulders at top without shrugging traps
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Swinging torso up to throw weight
- ✕ Bending elbows into a row
Programs Featuring Rear Delt Flye (6)
6-Day Linear Push / Pull / Legs (PPL)
A 6-day Push/Pull/Legs powerbuilding and bodybuilding routine that opens every session with a heavy 5×5 or 3×5 compound barbell lift followed by high-frequency hypertrophy volume.
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
4-Day Upper / Lower Bodybuilding Split
A balanced 4-day Upper/Lower hypertrophy routine training every muscle group twice per week in the 6–15 rep range with compound barbell anchors and targeted isolation work.
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.
Heavy Duty High-Intensity 4-Day Split (Blood & Guts)
Dorian Yates–inspired low-volume, ultra-high-intensity 4-day bodybuilding split built around 1 feeder set and 1 all-out Top Set per movement with full CNS and muscular recovery.