How Far Should You Pull Back on the Rear Delt Fly? Your Reach Depends on Your Goals
The rear delt fly is a go-to move for building the often-neglected rear deltoids, enhancing shoulder symmetry, and improving posture. But one question often pops up among lifters: How far should you pull back? The answer isn’t one-size-fits-all—it depends on your training goals, shoulder health, and overall movement mechanics.
Understanding the Movement
The rear delt fly primarily targets the posterior deltoids, with the rhomboids and traps acting as supporting muscles. The motion involves abducting the arms horizontally—pulling them out to the side—while keeping a slight bend in the elbows. It’s easy to turn this into more of a trap or rhomboid exercise if you pull too far back, so knowing your end range is key.
For Muscle Activation and Growth
If your main goal is to grow your rear delts, focus on pulling back until your upper arms are in line with your torso—roughly shoulder height from the front view. Stopping here keeps the tension squarely on the delts without shifting the workload to your traps or middle back. This mid-range pull maximizes muscle fiber recruitment and minimizes joint strain.
For Strength and Power
If you’re training for performance, you can extend slightly past torso alignment. This recruits more of the upper back muscles and develops strength in the scapular retractors, which is beneficial for athletes who need pulling power. However, this approach also means the rear delts won’t be isolated as much, so it’s better for functional strength than pure hypertrophy.
For Shoulder Health and Stability
If you’re recovering from an injury or working on posture, limit the range to where your shoulder feels stable and free from pinching. Often, this is just shy of full torso alignment. Pairing lighter weights with a controlled tempo ensures the small stabilizing muscles can handle the load without aggravating the joint.
Key Tips for Safe and Effective Form
- Keep a slight bend in your elbows—don’t lock them out.
- Avoid shrugging your shoulders during the movement.
- Lead with your elbows, not your hands.
- Focus on a controlled, smooth motion rather than swinging the weight.
Bottom Line
The “right” range for the rear delt fly depends on your objective. For muscle growth, stop at torso alignment. For strength, go a bit further. For shoulder health, stay slightly within your comfort range. Listen to your body—your rear delts will thank you with strength, stability, and better posture.
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