Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Bent-Over Rear Delt Fly

DumbbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Delts

Also upper back & lats

You need

Dumbbells

How to do itPictures · 3 steps
Bent over, seen from the front
1Start
Bent over, seen from the front
2Top
Main musclesAlso working
  1. 1Hinge until your torso is near parallel
  2. 2Raise the dumbbells out wide
  3. 3Pinkies slightly higher than thumbs

Most common mistake

Standing up as you raise and using momentum.

Watch a demo
B
For shoulders
#19 of 27
See the full list →
Research
57
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 57
Target tensionStrong
Loaded stretchFair
ProgressionGood
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • ALean-Away Lateral RaiseDumbbell

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