Plank Rear Delt Flye — how to, muscles worked, alternatives

How to do the Plank Rear Delt Flye

Support yourself on one straight arm and both feet, torso roughly parallel to the floor.
Hold a light weight in the free hand, arm hanging under your shoulder.
Raise the arm out to the side until it reaches shoulder height.
Lower slowly, then complete all reps before switching arms.

Full technique — 8 steps

Place both hands on the floor under your shoulders and your feet flat behind you, knees bent.
Raise your hips until your torso is roughly parallel to the floor.
Hold a light weight, such as a water bottle, in one hand and shift your weight onto the other arm.
Tighten your stomach and keep your shoulders level without leaning or twisting.
Raise your working arm out to the side until it reaches shoulder height, keeping the elbow straight.
Move only at the shoulder while keeping the elbow angle nearly unchanged.
Lower the arm until the hand returns below your shoulder.
Complete all reps on one side, then switch arms.

Common mistakes

Twisting through the torso
Shrugging the working shoulder
Using torso swing for momentum
Lifting well above shoulder height
Sinking into the support shoulder

Form cues

Raise to shoulder height
Keep shoulders level
Move only at shoulder
Don't twist open
Keep torso quiet

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Jump Rope Face Pull 35% of bodyweight
Easier Cable Bent Arm Rear Delt Flye Beginner
This exercise Plank Rear Delt Flye 45% of bodyweight
Harder Single Arm Bent Over Cable Rear Delt Flye Intermediate

Too hard for now? Start with the Cable Bent Arm Rear Delt Flye.

Quick answers

What muscles does the Plank Rear Delt Flye work?

Primary: Rear delts 9/10. Also works: Rhomboids 5/10, Traps 4/10, Infraspinatus 4/10, Serratus anterior 4/10.

When should I do the Plank Rear Delt Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Plank Rear Delt Flye?

Strength: 2–3 sets of 6–10 reps, rest 1 min, 3–4 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Plank Rear Delt Flye?

Kettlebell: Single Arm Kettlebell Rear Delt Flye. Cable machine: Seated Cable Rear Delt Raise, Cable Rear Delt Drive. Dumbbells: Single Arm Prone Dumbbell Rear Delt Raise, Side Lying Dumbbell Rear Delt Raise. Resistance bands: Bent Over Resistance Band Rear Delt Flye, Chest Supported Resistance Band T-Raise.