Step by step instructions, muscle activation and variants for the Rear Fly Step Back.
The rear fly step back combines a reverse fly arm movement with a simultaneous backward step, engaging the posterior deltoids while also activating the glutes and hamstrings. The dynamic step pattern increases coordination demands and adds a cardiovascular element to the shoulder exercise.
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The Rear Fly Step Back is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.