20K views · 298 reactions | Rear Delt Fly, How to optimize for more...

💪 The PERFECT Rear Delt Fly | Correct Form for 3D Shoulders Most people let their traps take over ❌ Here’s how to hit your rear delts properly: ✔️ Pulley above head height ✔️ Keep shoulders down & rolled forward ✔️ Pull across at 45° for maximum contraction 🔥 Master this movement & build stronger, rounder shoulders! #RearDeltFly #ShoulderWorkout #StrengthTraining #CorrectForm #HomeWorkout | Go with JO Fitness

Rear Delt Fly, How to optimize for more activation: To prevent the upper traps from taking over, focus on the following cues: 1. Keep the shoulders down (don’t shrug): This reduces upper trap involvement and directs tension to the rear delts. 2. Use a neutral grip (palms facing each other): This aligns your elbow path with the rear delt fibers. 3. Open your elbows out to the sides, keeping them in line with your shoulders—not tucked close to your body. 4. Maintain slight scapular protraction ins

💪 Plate Rear Delt Flys This move is a rear delt burner 🔥 and one of my favorites for building balanced shoulders. 👉 I’m in a squat position, back in a tabletop angle, holding plates and flying them out to the side. The goal is to isolate the rear delts (back of the shoulder) while keeping traps and momentum out of it. ✅ Benefits: Strengthens rear delts for a fuller, rounder shoulder look Improves posture and shoulder stability Balances front-to-back shoulder development (no more rounded shoul