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Shoulders · Weighted
Plate Rear Delt Fly
Plate Rear Delt Fly is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back and traps assisting. It needs a weighted. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Rear Shoulders
Secondary muscles
- Upper Back
- Traps
How to do Plate Rear Delt Fly
- Hinge forward with a flat back, holding a light plate in each hand.
- Let your arms hang below your shoulders with a slight bend in your elbows.
- Raise your arms out to the sides until they are level with your shoulders.
- Lower slowly and repeat.
Form tips
- Keep your neck in line with your spine.
- Use a light weight.
Plate Rear Delt Fly alternatives
More delts exercises
Plate Rear Delt Fly FAQ
What muscles does Plate Rear Delt Fly work?
Plate Rear Delt Fly mainly works the delts in the shoulders. The upper back and traps work as secondary muscles.
What equipment do you need for Plate Rear Delt Fly?
You need a weighted.
How many sets and reps of Plate Rear Delt Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Rear Delt Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Plate Rear Delt Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Plate Rear Delt Fly?
Other exercises for the delts include Cable Rear Delt Fly, Seated Dumbbell Rear Delt Fly, Bent Over Rear Delt Fly Dumbbell and Kettlebell Single Arm Rear Delt Fly.
For developers
Use Plate Rear Delt Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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