Kneeling Rear Flye

The kneeling rear flye strengthens the upper back and shoulders with an emphasis on the rear and side deltoids. The kneeling position will also actively engage the core.


  1. 540_A
    Grab a set of dumbbells and get on your hands and knees on the ground. Place the dumbbells directly beneath your shoulders with palms facing each other.
  2. Kneeling Rear Flye
    Lift one arm straight out to the side until it is parallel with the ground. Pause at the top, then lower the weight back to the starting position.

Trainer’s Tips

  • Do not rotate the torso when lifting the arm. Keep your chest facing the ground.
  • Make sure you use a full range of motion and bring your arm parallel to the floor.
  • Do not allow your lower back to collapse during the exercise. Keep your abs tight the entire time.