you should be able to isolate each one differently. Other muscles such as the lats and middle delts can also come into action, dependent on how the … Select your weight unit: Kilograms (kg) Pounds (lb) Overall comparison. Reverse Fly vs. Lateral Raise. Both are effective at isolating the rear deltoids, but appeal to different training focuses. Movements for the posterior deltoid done in the transverse plane are also referred to by terms like rear delt fly, reverse fly, rear lateral raise, bent-over lateral raises or other variations. The inverted fly (also known as a bent-over lateral raise, reverse fly or rear delt fly) works the posterior deltoid. Movements for the posterior deltoid done in the transverse plane are also referred to by terms like rear delt fly, reverse fly, rear lateral raise, bent-over lateral raises or other variations. If you’ve got the office slump – rounded back and caved-in chest – the reverse dumbbell fly can help to combat poor posture. The exercise is performed with the torso parallel to the ground, facing down, with the hands in front of the face. ), 10-12 reps; Reverse fly - machine or DB, internal rotation, 10-12 reps; External DB rotations - lying on the floor, 12-15 reps; You may notice that I do not make volume (i.e. Rear Deltoid Exercise #2: Bent Over Rear Lateral Cable Raise Lateral raise - DB elbow-flexion <15°(! The lateral raise is a logistically simpler exercise that you can do with only two free weights. Movements for the posterior deltoid done in the transverse plane are also referred to by terms like rear delt fly, reverse fly, rear lateral raise, bent-over lateral raises or other variations. Comparison of dumbbell reverse fly against dumbbell lateral raise strength standards for men and women. The reverse fly emphasizes the rear fibers of the delts, which moves your arm behind your body when you’re standing, and lifts it to the side when you’re lying on your stomach. A Reverse-Grip Lateral Raise. The swing must be initiated from the rear delts and traps. This movement is the opposite of a chest fly. The reverse fly engages the posterior portion of the shoulder muscles, while the lateral raise engages the anterior portion. A reverse-grip lateral raise is done with an underhand, palms-up grip.

Rear delts are the most enjoyable area of all the four areas to develop since it's the only one that'll contribute to the X or V-frame, whichever term is in. When done correctly, the dumbbell rear delt fly not only targets the posterior deltoid muscle, but also the middle and lower trap, rhomboids, infraspinatus and teres minor.

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