Shoulders · Bodyweight
Rear Fly Stepback
How to do the rear fly stepback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with arms extended in front at shoulder height. Step one foot back into a small lunge while sweeping both arms out to the sides and back like a rear fly, then return to the start and alternate legs.
- 1Rear delts and mid-back opening the arms wide and back
- 2Glute of the stepping-back leg catching you as you land
- 3Shoulder blades squeezing together at the top of the fly
Common mistakes
- Shrugging your shoulders up as your arms travel back
- Letting your back leg crash down instead of a controlled step
- Rounding forward instead of staying tall through the torso
Muscles worked
The rear fly stepback mainly works the rear delts, with the mid traps, glutes, lower traps, upper abs, quads, and hamstrings assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- GlutesSupport
- Lower TrapsSupport
- Upper AbsSupport
- QuadsSupport
- HamstringsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Side DeltsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the rear fly stepback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.