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Standing Rear Delt Flyes Head Against Bench Overhand Grip

Learn how to properly perform the Standing Rear Delt Flyes Head Against Bench Overhand Grip with this complete demonstration video.

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What is the Standing Rear Delt Flyes Head Against Bench Overhand Grip?

The standing rear delt flyes head against bench are an excellent isolation exercise to target the rear deltoid muscles. Ideal for athletes of all levels, this exercise helps improve shoulder strength and definition, while also slightly engaging the back muscles.

How to properly perform the Standing Rear Delt Flyes Head Against Bench Overhand Grip

  1. Stand with your feet shoulder-width apart and position yourself with your head and chest against an incline bench.
  2. Hold dumbbells in each hand with an overhand grip, palms facing down.
  3. Keep your back straight and lean forward from the hips, maintaining a slight bend in your knees.
  4. With your arms slightly bent, lift the dumbbells out to the sides, squeezing your rear deltoids.
  5. Lower the dumbbells back down in a controlled manner to the starting position.
  6. Continue the movement, focusing on the contraction and extension of your rear deltoids.
  7. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Élévations latérales (oiseau) tête contre banc
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