Why Your Back Flys Are Hurting Your Neck Instead of Building Strong Shoulders
At Sweat Fixx Wakefield and Sweat Fixx Arlington, we spend a lot of time helping members improve strength training form so they actually feel the muscles they’re trying to work — not just the tension that comes from poor positioning. Whether you’re lifting in a Sculpt class, personal training session, or strength workout, proper shoulder mechanics matter more than most people realize.
In the Instagram reel below, we’re breaking down one of the most common mistakes we see when people train rear delts: turning a shoulder exercise into a neck and upper trap workout without even realizing it.
The problem usually starts with positioning:
- Rounded spine
- Head reaching forward
- Shoulders shrugged up toward the ears
- Neck taking over the movement
When that happens, you’re not effectively training your rear delts anymore — you’re just stacking unnecessary stress into your neck and upper traps.
A lot of people assume they need heavier weights to “feel” shoulder exercises working, but in reality, better positioning and control usually makes a bigger difference than loading more weight.
Here’s how to clean it up:
Set Your Hinge First
Before you even move the weights, focus on your setup. Hinge at the hips and keep your spine neutral instead of rounding through your upper back. Your core should stay engaged the entire time.
Keep Your Head Neutral
One of the biggest mistakes we see is people craning their neck forward while lifting. Your head should stay in line with your spine — not reaching out in front of you.
Open Through the Chest
Think about creating space across your chest and shoulders instead of collapsing inward. This helps your rear delts actually engage during the movement.
Move From the Shoulders — Not the Neck
Your neck should not be driving the exercise. If you mainly feel tension in your traps or neck, it’s usually a sign your positioning needs adjustment.
At Sweat Fixx, we care about helping people train smarter, not just harder. Small corrections in form can completely change how an exercise feels and help prevent unnecessary soreness or irritation over time.
So… A or B? Which version have you been doing?
If you’re looking to improve your strength training form, build confidence in the gym, and get coached through workouts that actually make sense for your body, come try us out.
Try 2 weeks at Sweat Fixx for just $29 or book a free 15-minute consult to get started. We’ll help you find the right classes and coaching for your goals at either our Wakefield or Arlington location.