Bent-Over Flyes to Build Strong Rear Delts and Upper Back

Muscles Worked in Bent Over Flyes

The primary muscle group targeted is the rear deltoids, located at the back of your shoulders. Secondary muscles include:

• Rhomboids – between your shoulder blades
• Trapezius (upper and middle traps) – supporting posture and stability
• Rotator cuff muscles – helping control shoulder rotation
• Erector spinae – maintaining proper spinal alignment during the hinge

This makes bent-over flyes not just a shoulder exercise but also a posture-improving upper back workout.

Benefits of Bent Over Flyes

1. Improves Posture

Strengthening the rear delts and upper back pulls your shoulders backward, reducing slouching and correcting forward-rounded posture.

2. Prevents Muscle Imbalances

Most workouts overemphasize chest and front shoulders. Flyes ensure balance by targeting the often-neglected rear delts.

3. Enhances Shoulder Stability

By strengthening stabilizing muscles, bent-over flyes protect against common shoulder injuries and improve overall mobility.

4. Aesthetic Benefits

Defined rear delts and upper back give your physique a wider, more athletic look, completing the “3D shoulders” effect.

5. Improves Performance in Other Lifts

Stronger rear delts support pressing movements like bench press, push press, and overhead press, leading to better strength gains overall.

How to Perform Bent-Over Flyes with Proper Form

Starting Position:

• Hold a dumbbell in each hand with a neutral grip (palms facing each other).
• Hinge at the hips until your torso is nearly parallel to the floor.
• Keep a slight bend in the knees and a flat back.

The Movement:

• With a slight bend in your elbows, raise the dumbbells outward in a wide arc until your arms are in line with your shoulders.
• Squeeze your shoulder blades together at the top.

Lowering the Weights:

• Slowly return the dumbbells to the starting position under control.
• Do not swing or use momentum.

Breathing:

• Exhale as you lift the dumbbells.
• Inhale as you lower them back down.

Pro Tip: Start with light weights to master form. Focus on slow, controlled reps instead of going too heavy.

Common Mistakes to Avoid

• Rounding the back: Always keep your spine neutral to avoid strain.
• Using too much weight: This turns the movement into a swing rather than controlled isolation.
• Shrugging shoulders: Focus on rear delts, not traps, by keeping shoulders down.
• Bending elbows too much: This changes the movement into more of a row. Keep a soft bend only.

Variations of Bent Over Flyes

1. Seated Bent Over Flyes

Sit at the edge of a bench, lean forward, and perform the flyes. This variation adds more stability.

2. Cable Bent Over Flyes

Using cables provides constant tension throughout the movement and can be gentler on joints.

3. Incline Bench Bent Over Flyes

Lying chest-down on an incline bench removes momentum, forcing strict form.

4. One-Arm Bent Over Flyes

Performing one side at a time increases focus and helps correct imbalances.

How Many Reps and Sets?

• Beginners: 2–3 sets of 10–12 reps with light dumbbells
• Intermediate/Advanced: 3–4 sets of 12–15 reps
• Focus on higher reps with lighter weights for muscle endurance and control.

Sample Workout Incorporating Bent Over Flyes

Here’s how to include bent-over flyes into your routine:

Push Day (Chest, Shoulders, Triceps)

• Bench Press: 4 sets of 6–8 reps
• Overhead Press: 3 sets of 8–10 reps
• Dumbbell Incline Press: 3 sets of 10 reps
• Bent Over Flyes: 3 sets of 12–15 reps

This ensures balanced shoulder development and supports pressing strength.

Tracking Progress with MyFitnessCoach App

Bent over flyes are a small but crucial part of a balanced training plan. To get the most out of them, you need to track sets, reps, weights, and progress over time. The MyFitnessCoach App makes this easy with features like:

• Workout Logger: Record bent-over flyes and other exercises daily.
• Custom Workouts: Add bent-over flyes into your own shoulder routine.
• Progress Insights: See your strength improvements week by week.
• Prehab Workouts: Strengthen shoulders and prevent injuries with targeted plans.

With consistent tracking, you ensure your bent-over flyes contribute effectively to your lean bulk or strength program.

Conclusion

Bent over flyes may look simple, but they are one of the best exercises for building rear delts, upper back strength, and better posture. They balance out heavy pressing movements, protect your shoulders, and enhance overall athletic performance.

The key is consistency and tracking, which is where the MyFitnessCoach App can transform your workouts. By logging your bent-over flyes and full training plan, monitoring progress, and using customized workouts, you ensure steady gains without guesswork.

Start adding bent-over flyes to your routine today and build stronger, more defined shoulders with confidence.