Rear Delt Fly
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PrimarySecondaryTertiary
Muscles worked
ShouldersPrimary · 90%
Upper BackSecondary · 40%
Equipment
Dumbbells
How to log the weight
Per dumbbell
Log the weight of ONE dumbbell, even when using a pair — 12.5 kg dumbbells in each hand is 12.5, not 25.
Recovery window
~54h for the primary movers
Shoulders~54h
Upper Back~72h
Programming notes
Rear Delt Fly is driven by the shoulders, with upper back assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
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