Rear Deltoid Flies are a great way to tone up your shoulders and deep stabilizer muscles. Most shoulder exercises involve a pushing motion that focuses on the "front" deltoid while these rear deltoid flies involve some what of a "pull" motion focusing on the rear deltoids. The reason this is important to work both the "push" and the "pull" is to keep the shoulder in the optimal position. A lot of the issues with shoulder pain and injuries comes from a muscle imbalance to where the stronger muscle over compensates for the weaker muscle groups. Following a workout program that focuses on a balanced approach to building strength in the body while boosting fat loss like this one will help keep the body in check.
One of the best ways to fix any kind of shoulder pain as well involves a balanced approach to strength training so your pulling motions are equally as strong as your "pushing" motions. Most shoulder pain comes from focusing too much on things like push-ups, bench press, shoulder press, chest press, etc without enough focus on the "Pulling" like pull-ups, bent over rows, seated rows, etc. Combine this with mobility exercises and you will be able to build strength and correct any imbalances. Here is the proper way on how to perform real deltoid flies using a paid of dumbbells:
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