Straight Arm Reverse Fly

Strict isolation for the rear delts. Long lever arm means light weight is needed.

Instructions

• Hinge forward.
• Keep arms completely straight (no bend).
• Raise arms back and out.
• Focus on rear shoulder.
• Lower slowly.

Common Mistakes

• Bending elbows (cheating)
• Using momentum
• Standing up too tall
• Shrugging

Benefits

• Strict Rear Delt
• Shoulder Health
• Rehab/Prehab

Similar Exercises

• Dumbbell Reverse Fly - Target neglected rear delts for posture and shoulder health. AI prevents trap dominance and momentum.
• High Plank Reverse Fly - A tough stability challenge. Hit the rear delts without compromising your plank form.
• Hollow Body Fly (Knees Bent) - Advanced chest fly variation. Keep your lower back glued to the floor for maximum core activation.
• DB Butterfly Reach Crunch - Open up the hips and hit the upper abs. AI checks your crunch height and tempo.