List your studio
ΕΛ EN

Find your next workout

Choose what interests you and where you want to go.

I'm interested in
Choose a workout
Visual demonstration of the Plate Internally Rotated Rear Delt Fly exercise

Protected preview

Beginner

Difficulty
Beginner
Movement type
Other
Primary muscles
Shoulders Rhomboids
Equipment
Weight plate
Exercise guide

Plate Internally Rotated Rear Delt Fly

4 steps Updated 29/08/2026

Plate Internally Rotated Rear Delt Fly is a exercise.

Step by step

How to perform it

  1. Hold the plate in front with hands internally rotated.
  2. Open the shoulders backward keeping the body stable.
  3. Feel the contraction in the rear deltoids.
  4. Slowly return to the start position.
Continue from here
Visual demonstration of the Armless Prayer Stretch exercise Armless Prayer Stretch Shoulders · Trapezius Visual demonstration of the Back and Shoulder Stretch exercise Back and Shoulder Stretch Shoulders · Trapezius Visual demonstration of the Back and Shoulders Stretch exercise Back and Shoulders Stretch Shoulders · Trapezius Visual demonstration of the Backhand Raise exercise Backhand Raise Shoulders · Trapezius

Last updated: 29/08/2026

Back to all exercises
Plate Internally Rotated Rear Delt Fly

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.