Bent Over Fly vs Rear Delt Fly: The Ultimate Showdown for Building Muscle

If you’re looking to build strong and defined shoulders, you’ve likely encountered the “bent over fly” and “rear delt fly” exercises. Both target the rear deltoids, the muscles at the back of your shoulders, but they differ in their execution and emphasis. Understanding the nuances of each exercise can help you make informed decisions about your workout routine. This blog post will delve into the “bent over fly vs rear delt fly” debate, exploring their benefits, drawbacks, and how to choose the best one for your fitness goals.

Understanding the Rear Deltoids

Before diving into the specifics of each exercise, let’s first understand the importance of targeting the rear deltoids. These muscles play a crucial role in shoulder stability, rotation, and overall shoulder health. Strong rear deltoids help prevent injuries, improve posture, and enhance athletic performance.

Bent Over Fly: Targeting the Rear Deltoids with a Twist

The bent over fly is a popular exercise that effectively targets the rear deltoids. It involves bending over at the waist, keeping your back straight, and using a dumbbell in each hand to perform a fly-like motion. Here’s a breakdown of the exercise:

Execution:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Bend at the waist, keeping your back straight and your core engaged.
3. Let the dumbbells hang down towards the floor.
4. Keeping your elbows slightly bent, raise the dumbbells up and out to the sides, squeezing your shoulder blades together at the top of the movement.
5. Slowly lower the dumbbells back to the starting position.

Benefits:

• Increased rear delt activation: The bent over fly effectively isolates the rear deltoids, allowing for a greater focus on building strength and size.
• Improved shoulder stability: By strengthening the rear deltoids, this exercise contributes to better shoulder stability and reduces the risk of injuries.
• Enhanced posture: Strong rear deltoids help to improve posture by pulling the shoulders back and preventing slouching.

Drawbacks:

• Potential for back strain: The bent over position can put stress on the lower back, especially if proper form is not maintained.
• Limited range of motion: The bent over fly may limit the range of motion compared to other rear delt exercises.
• Not ideal for beginners: This exercise can be challenging for beginners due to the need for proper form and core engagement.

Rear Delt Fly: A More Focused Approach

The rear delt fly, also known as the “rear delt machine fly,” is a machine-based exercise that offers a more focused approach to targeting the rear deltoids. It uses a specialized machine with pads that support the chest and allow for a controlled range of motion.

Execution:

1. Sit on the machine with your chest against the pad and your feet flat on the floor.
2. Grasp the handles with an overhand grip, keeping your elbows slightly bent.
3. Pull the handles back and together, squeezing your shoulder blades together at the top of the movement.
4. Slowly return the handles to the starting position.

Benefits:

• Increased isolation: The machine provides support and stability, allowing for a greater focus on the rear deltoids.
• Reduced risk of injury: The controlled range of motion and support from the machine minimize the risk of back strain or other injuries.
• Suitable for beginners: The rear delt fly is a beginner-friendly exercise due to its controlled nature and reduced risk of injury.

Drawbacks:

• Limited range of motion: The machine-based nature of the exercise may limit the range of motion compared to free weight exercises.
• May not activate all rear delt fibers: The machine’s fixed path of motion may not activate all fibers of the rear deltoids.
• Availability: Rear delt machines are not always available at every gym.

Choosing the Right Exercise for You

The best exercise for you depends on your individual fitness level, goals, and preferences. Here’s a guide to help you choose:

• Beginners: Start with the rear delt fly as it is less demanding on your lower back and offers a controlled range of motion.
• Intermediate and advanced lifters: If you have good form and a strong core, the bent over fly can be a great option for increasing rear delt activation and building strength.
• Those with back pain: The rear delt fly is a safer option as it reduces the risk of back strain.
• Those seeking a greater range of motion: The bent over fly allows for a wider range of motion, which can be beneficial for overall shoulder mobility.

Incorporating Both Exercises into Your Routine

For optimal rear delt development, consider incorporating both the bent over fly and the rear delt fly into your workout routine. You can alternate between the two exercises or perform them on different days. This allows you to target the rear deltoids from different angles and maximize muscle activation.

Beyond the Bent Over Fly vs Rear Delt Fly Debate: Other Rear Delt Exercises

While the bent over fly and rear delt fly are excellent choices for targeting the rear deltoids, they are not the only options. Other effective exercises include:

• Face pulls: This exercise uses a cable machine and focuses on retracting the shoulder blades.
• Reverse fly machine: Similar to the rear delt fly, but using a different machine.
• Dumbbell reverse fly: A free weight variation of the rear delt fly.
• Rear delt dumbbell raises: A standing exercise that targets the rear deltoids.

Building a Strong and Balanced Shoulder

Remember, building strong and defined shoulders requires a comprehensive approach. Focus on a balanced workout routine that targets all three heads of the deltoid muscle: front, middle, and rear. Incorporate exercises like shoulder presses, lateral raises, and front raises to target the other heads of the deltoid.

Final Thoughts: Beyond the Debate

Ultimately, the “bent over fly vs rear delt fly” debate is not about finding the “best” exercise. Both exercises offer valuable benefits and can contribute to your shoulder development. The key is to choose the exercises that align with your individual needs, goals, and preferences. Remember to prioritize proper form, focus on progressive overload, and enjoy the journey of building a strong and healthy upper body.

Questions We Hear a Lot

Q: Can I use the bent over fly for other muscle groups?

A: While the bent over fly primarily targets the rear deltoids, it can also engage the lats and traps to a lesser extent. However, it’s not the most effective exercise for these muscle groups.

Q: Is it safe to perform the bent over fly with heavy weights?

A: Using heavy weights for the bent over fly can increase the risk of back strain. It’s crucial to prioritize proper form and start with lighter weights before progressing.

Q: How many reps and sets should I do for the bent over fly and rear delt fly?

A: The ideal rep and set range depends on your training goals. For hypertrophy (muscle growth), aim for 8-12 reps for 3-4 sets. For strength, aim for 3-5 reps for 4-6 sets.

Q: Can I do the rear delt fly with dumbbells instead of a machine?

A: While the rear delt fly is typically performed on a machine, you can also do it with dumbbells. However, maintaining proper form and stability can be more challenging with free weights.