Side Lying Rear Delt Fly 101 Video Tutorial
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Overview
The Side Lying Rear Delt Fly is an effective shoulder exercise that primarily targets the rear deltoids (shoulders), while also engaging the trapezius (traps) and triceps as secondary muscle groups. Performed lying on your side, this exercise involves raising a dumbbell with an outstretched arm to a horizontal position, focusing on controlled movements to isolate the rear delts. It helps improve shoulder stability, strength, and posture while also enhancing upper back development. The dumbbell is the primary equipment needed to perform this exercise, making it accessible for those looking to target the upper body with minimal setup.
How to Perform
Set up a flat bench and choose a dumbbell with an appropriate weight from the rack.
Lie on your side on the bench, holding the dumbbell in your top hand directly in front of you. Rest your head on your free hand for support and slightly bend your knees to maintain balance and proper posture.
Engage your core and, with control, lift the dumbbell towards the ceiling by focusing on contracting your rear deltoid. Keep your arm slightly bent throughout the movement.
Slowly lower the dumbbell back down to the starting position, maintaining control to maximize muscle activation.
Repeat the movement for the desired number of repetitions, ensuring smooth and controlled motions with each rep.
Maintain a steady pace to avoid using momentum and ensure you’re targeting the correct muscles.
Focus on squeezing your shoulder blades together at the top of the movement for increased rear delt engagement.
If you feel strain on your neck, try adjusting your head position or use a cushion for added comfort.
Tips
Focus on engaging the rear deltoids during the exercise, limiting movement at the shoulder blade. The goal is to move the shoulder joint, not to shift the scapula (shoulder blade) on the ribcage.
Keep your core engaged throughout the movement to prevent arching your back, especially at the top.
If you are unable to achieve a 90-degree hinge, perform the movement within a comfortable range of motion, or you may opt for a seated position to complete the exercise.
If you experience any shoulder discomfort, try rotating the dumbbell so that your thumbs point away from each other, with your palms facing forward. This supinated grip will externally rotate the shoulder and may reduce discomfort.
Avoid jutting your head forward during the exercise. Focus on controlled movement to properly target the rear deltoid, rather than using momentum to complete the reps.
Let your arms move freely throughout the range of motion, but make sure not to lock your elbows at the bottom of the movement.
How Not to Perform
Avoid Using Momentum: Don’t swing your body or jerk the dumbbell up. Focus on controlled, smooth movements to ensure the rear deltoid is doing the majority of the work, and to prevent wasting energy on unnecessary movement.
Don’t Overextend: Avoid raising the dumbbell too high or beyond shoulder level. This can strain the shoulder joint and take the focus off the rear deltoid. Stop the movement when your arm is parallel to the floor.
Don’t Arch Your Back: Keep your spine neutral by engaging your core. Avoid arching your back or hyperextending it at the top of the movement, as this can cause unnecessary strain on the lower back and reduce the effectiveness of the exercise.
Avoid Locking Elbows: Keep a slight bend in your elbows throughout the movement. Locking your elbows can shift the focus away from the target muscles and place unnecessary stress on the elbow joints.
Don’t Use Too Heavy a Weight: Choose a weight that allows you to perform the movement with proper form. Using too heavy a dumbbell can lead to improper execution, excessive momentum, and potential strain on the shoulders or lower back.
Avoid Shrugging Your Shoulders: Don’t elevate your shoulders towards your ears. Shrugging can activate the traps more than the rear deltoid, which defeats the purpose of the exercise. Keep your shoulders relaxed and focus on isolating the rear delts.
Don’t Neglect Proper Breathing: Avoid holding your breath. Make sure to exhale as you lift the dumbbell and inhale as you lower it, which helps maintain stability and control throughout the movement.
Don’t Let Your Head Jut Forward: Keep your head aligned with your spine. Don’t let your head jut forward or crane your neck, as this can lead to neck strain and distract from the exercise’s focus.
Don’t Move the Scapula: Avoid excessive movement of the scapula (shoulder blade). Focus on isolating the shoulder joint to engage the rear deltoid effectively, without unnecessary involvement of the scapular muscles.
Don’t Rush Through Reps: Perform each repetition slowly and with intention. Rushing through the movement can result in using momentum instead of muscle engagement, reducing the exercise’s effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
