Lying rear delt fly Images
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-43e-lying-rear-delt-fly-m1-16x9.jpg)
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-43e-lying-rear-delt-fly-m2-16x9.jpg)
Lying rear delt fly Instructions
![Lying rear delt fly muscle diagram](https://artifacts.bbcomcdn.com/@bbcom/exercises-app/2.1.2/img/guide-12.gif)
- While holding a dumbbell in each hand, lay with your chest down on a flat bench.
- Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
- Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
- Slowly lower the dumbbells to the starting position as you inhale.
- Repeat for the recommended amount of repetitions and then switch to the other arm.
Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.