What Exercise Goes Best with Shoulders? (Build a Balanced Upper Body)
May 29, 2025
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When it comes to building a balanced and well-defined upper body, the rear delt fly is a game-changer. It’s often overlooked, but this powerful movement plays a key role in improving posture, shoulder strength, and back aesthetics.
But what exactly does the rear delt fly work? Let’s break it down! 👇
The rear delt fly—also known as the reverse fly or bent-over lateral raise—is a resistance exercise that targets the back of your shoulders and upper back. It can be done using:
Dumbbells
Resistance bands
A cable machine
A pec deck (reverse mode)
💡 It’s all about pulling your arms outward and backward, making it a perfect exercise to isolate muscles that don’t get much love in traditional pushing workouts.
This is the main muscle targeted in the rear delt fly.
Located at the back of your shoulders, the rear delts are responsible for: ✅ Shoulder extension
✅ External rotation
✅ Horizontal abduction (moving your arms outward behind your body)
🔥 Why it matters: Strong rear delts give your shoulders that 3D look and prevent imbalances caused by too many push-based movements (like bench press or overhead press).
These muscles sit between your shoulder blades.
They help with scapular retraction—pulling your shoulder blades together.
💡 A strong upper back improves posture and reduces the risk of shoulder injuries.
Specifically, the middle and lower traps are engaged during the movement.
These muscles help stabilize the shoulder blades and support arm movement.
🔥 Bonus: Strengthening your traps helps create a strong, athletic-looking upper back.
Your infraspinatus and teres minor, part of the rotator cuff group, assist in external rotation and shoulder stabilization.
💡 These smaller muscles are critical for joint health and injury prevention, especially if you do a lot of upper body lifting.
💪 Improves Shoulder Balance – Prevents the common “rounded shoulder” look
💥 Enhances Posture – Strengthens the upper back to counteract slouching
🛡️ Injury Prevention – Supports shoulder joint health
🔥 Upper Back Definition – Helps sculpt that “V-taper” physique
🏋️ Better Performance – Supports compound lifts like bench press, overhead press, and deadlifts
✅ Keep your back flat and core tight
✅ Use light to moderate weights—this is about control, not ego
✅ Avoid swinging or using momentum
✅ Focus on squeezing your shoulder blades together at the top of the movement
💡 Pro Tip: Slow and controlled reps = better mind-muscle connection.
Bent-Over Dumbbell Rear Delt Fly
Seated Reverse Pec Deck Fly
Cable Reverse Fly (Low to High)
Resistance Band Reverse Fly
Face Pulls (as a dynamic alternative)
🎯 Mixing up variations keeps your muscles guessing and prevents plateaus!
At My Ultimate Fitness Centre, we focus on well-rounded strength training that targets every muscle group—yes, even the often-forgotten rear delts!
🔥 Join us and get:
✅ Personalized workout plans
✅ Expert coaching on form and technique
✅ Access to premium equipment like pec decks, cable stations, and more
📞 Call us: 9600959971
🌐 Visit: myultimatefitnesscentre.com
📍 Location: Adyar, Chennai
Invigorate your wellness journey and experience the WorkFit Difference with a total access trial membership for one day.
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