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.
Description
A bodyweight exercise that targets the rear deltoids by bending over and moving the arms in a 'flying' motion.
How to Do Bodyweight Bent Over Rear Delt Fly
- 1Setup
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.
- 2Setup
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.
Variations
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
Dumbbell Seated Bent Over Alternate Rear Delt Fly
Target and sculpt your rear deltoids with the seated bent-over alternate dumbbell rear delt fly.
Dumbbell Bent Over Alternate Rear Delt Fly
Build strong, defined rear deltoids with the Dumbbell Bent Over Alternate Rear Delt Fly.
Related Exercises
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.
Rear Delt Fly with Bed Sheet
Strengthen your rear deltoids and improve shoulder stability with the Rear Delt Fly using a bed sheet.
Power Sled Rear Fly
Target your rear deltoids effectively with the Power Sled Rear Fly. This unique exercise builds strength and definition by pulling the sled with
Ring Reverse Fly
Challenge your rear deltoids and build shoulder stability with the Ring Reverse Fly.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
Track Bodyweight Bent Over Rear Delt Fly in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free