Rear Delt DB/KB Flyes
How-To Guide & Brutal Variations
The missing link for 3D shoulders and healthy rotator cuffs. Light weight, perfect form.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Rear Delt DB/KB Flyes | 3 | 12–15 | Band Rear Delt Fly | Face Pulls | Superset + Drop Set |
Rear Delt Flyes – Primary Instructions
- 0) Hinge at hips, chest parallel to floor.
- 1) Light DBs/KBs, slight elbow bend.
- 2) Fly arms out and up — lead with pinkies.
- 3) Squeeze rear delts hard at top.
If too hard right now: Use bands or face pulls instead.
Spartan Mode: Superset with face pulls + drop set on last.
Pro Tip: Think “pour the pitcher” — pinkies up at the top → Light Hex Dumbbells
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