Bodyweight Bent Over Rear Delt Fly

Target your rear deltoids with the Bodyweight Bent Over Rear Delt Fly. Improve shoulder stability and posture by focusing on controlled, precise movements.

Intermediate

Isolation

Pull

1 min per set2 min rest

Shoulders

Body weight

Variations of Bodyweight Bent Over Rear Delt Fly

Compound

Dumbbell Seated Bent Over Rear Delt Row

Target your rear deltoids with the seated bent-over rear delt row. Strengthen your posterior shoulders for improved posture and balanced muscle

Intermediate

ShouldersDeltoid PosteriorDumbbell

Isolation

Dumbbell Seated Bent Over Alternate Rear Delt Fly

Target and sculpt your rear deltoids with the seated bent-over alternate dumbbell rear delt fly.

Intermediate

ShouldersDumbbell

Isolation

Dumbbell Bent Over Alternate Rear Delt Fly

Build strong, defined rear deltoids with the Dumbbell Bent Over Alternate Rear Delt Fly.

Intermediate

ShouldersDeltoid PosteriorDumbbell

Description

A bodyweight exercise that targets the rear deltoids by bending over and moving the arms in a 'flying' motion.

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How to Do Bodyweight Bent Over Rear Delt Fly

1
Setup
Stand with feet hip-width apart and hinge forward at your hips, keeping your back straight and core engaged, until your torso is nearly parallel to the floor or as far as comfortable while maintaining a flat back. Allow your arms to hang straight down towards the floor, palms facing each other, with a slight bend in your elbows.
2
Setup
Ensure your head is in a neutral position, looking slightly forward or down, to maintain a straight spine from neck to tailbone.
3
Exhale and slowly raise your arms out to the sides, leading with your elbows, until your upper arms are parallel with your torso. Focus on squeezing your shoulder blades together at the top of the movement, feeling the contraction in your rear deltoids.
4
Inhale and slowly lower your arms back to the starting position with control, resisting the urge to let gravity drop them quickly. Maintain the slight bend in your elbows throughout the entire movement.

Tips

Keep your core braced throughout the exercise to protect your lower back and maintain a stable torso, preventing unwanted rocking or swinging.
Focus on initiating the movement by squeezing your shoulder blades together, rather than just lifting with your arms, to maximize rear deltoid activation.
Imagine you are trying to hold a pencil between your shoulder blades at the top of the movement to enhance the mind-muscle connection and ensure proper muscle engagement.
If you struggle with balance, perform this exercise with your non-working hand lightly touching a wall or bench for support.

Common Mistakes

×Rounding the back compromises spinal integrity and shifts tension away from the rear deltoids; instead, maintain a neutral spine by keeping your chest up and core tight.
×Using momentum to swing the arms reduces muscle engagement; instead, perform each repetition slowly and with control, focusing on the squeeze and slow eccentric lowering.
×Shrugging the shoulders up towards the ears engages the traps excessively; instead, keep your shoulders depressed and away from your ears to isolate the rear deltoids effectively.

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Frequently Asked Questions

Is Bodyweight Bent Over Rear Delt Fly good for beginners?

Bodyweight Bent Over Rear Delt Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bodyweight Bent Over Rear Delt Fly?

You need Body weight to perform Bodyweight Bent Over Rear Delt Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bodyweight Bent Over Rear Delt Fly?

Keep your core braced throughout the exercise to protect your lower back and maintain a stable torso, preventing unwanted rocking or swinging. Focus on initiating the movement by squeezing your shoulder blades together, rather than just lifting with your arms, to maximize rear deltoid activation. Imagine you are trying to hold a pencil between your shoulder blades at the top of the movement to enhance the mind-muscle connection and ensure proper muscle engagement. If you struggle with balance, perform this exercise with your non-working hand lightly touching a wall or bench for support.

What are common mistakes when doing Bodyweight Bent Over Rear Delt Fly?

Rounding the back compromises spinal integrity and shifts tension away from the rear deltoids; instead, maintain a neutral spine by keeping your chest up and core tight. Using momentum to swing the arms reduces muscle engagement; instead, perform each repetition slowly and with control, focusing on the squeeze and slow eccentric lowering. Shrugging the shoulders up towards the ears engages the traps excessively; instead, keep your shoulders depressed and away from your ears to isolate the rear deltoids effectively.

Related Exercises

Isolation

Resistance Band Bent Over Rear Delt Fly

Strengthen your rear deltoids and improve shoulder stability with the Resistance Band Bent Over Rear Delt Fly. This effective exercise targets posture.

Intermediate

ShouldersResistance Band