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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 6-8 | 2-3 min |
| Hypertrophy | 3-4 | 10-15 | 45-60s |
| Endurance | 3 | 15-25 | 30s |
| Fat Loss | 3 | 12-20 | 30-45s |
Add Rear Delt Fly to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
2
cal/min light
3
cal/min moderate
5
cal/min vigorous
Constant tension at all angles
Machine guided version
Great warmup movement
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Rear Delt Fly is beginner-friendly and a great starting exercise. Start with light weight to learn the movement.
Rear Delt Fly primarily targets the Posterior Deltoid. Secondary muscles include Rhomboids, Middle Trapezius. This makes it effective for Shoulders development.
Most people benefit from doing Rear Delt Fly 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.
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