TIERS
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TIERS

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

Dumbbells setup →
How to do itPicture · 3 steps
  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
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 57
Target tension · 35%4/5
Loaded stretch · 25%2/5
Progression · 20%3/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

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  • ALean-Away Lateral RaiseDumbbell

Takes

None yet
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