Rear Delt Fly with External Rotation
A chest-supported reverse fly where the arms rotate outward as they rise, turning the palms from facing back to facing each other. Adds rotator-cuff work to the rear-delt raise.
Primary muscles
- Rear Delts
- Rotator Cuff
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Sets
- 3
- Reps
- 12–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on a bench set to about 30 degrees, chest on the pad and toes on the floor, holding dumbbells under your shoulders with palms facing back and elbows slightly bent.
Raise the dumbbells out to the sides in a wide arc.
As they rise, rotate the arms outward so the thumbs turn up and the palms end up facing each other.
Stop when the arms are level with your torso and squeeze the shoulder blades together.
Lower slowly, turning the palms back as the dumbbells return.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Rotate as you rise, not after
Chest stays on the pad
Light and slow
Common mistakes
Skipping the rotation
Using weights too heavy to turn
Bending the elbows into a row
Safety notes
Use light dumbbells; the rotator cuff tires well before the rear delts.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.