Rear Delt Fly with Bed Sheet
Strengthen your rear deltoids and improve shoulder stability with the Rear Delt Fly using a bed sheet.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Rear Delt Fly with Bed Sheet
Description
A bodyweight exercise that targets the rear deltoids, using a bed sheet for resistance.
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How to do Rear Delt Fly with Bed Sheet
- 01Setup
Find a sturdy anchor point, such as a closed door frame or a robust post, and loop a bed sheet through it. Securely tie the sheet to create two firm handles.
- 02Setup
Hold one end of the sheet in each hand with an overhand grip, ensuring your palms face each other. Step back until the sheet is taut, your arms are extended forward at shoulder height with a slight bend in your elbows, and you are leaning back slightly with an engaged core.
- 03
Initiate the movement by squeezing your shoulder blades together and pulling your hands wide, as if attempting to rip the sheet apart. Maintain your elbows slightly bent and keep your hands at shoulder height throughout the pull.
- 04
Continue pulling until your arms are extended out to your sides, forming a 'T' shape with your body, feeling a strong contraction in your rear deltoids. Exhale deliberately as you complete the pulling phase.
- 05
Slowly and with control, return to the starting position, allowing your shoulder blades to protract slightly as your arms extend forward. Inhale steadily during this eccentric phase.
Tips
- Adjust your foot placement to modify resistance; stepping further back increases the challenge, while stepping closer makes the exercise easier.
- Focus on initiating the pull by retracting your shoulder blades and engaging your rear deltoids, rather than simply pulling with your biceps or triceps.
- Keep your core braced and engaged throughout the entire movement to maintain a stable torso and prevent any excessive arching in your lower back.
- Maintain a consistent slight bend in your elbows to keep tension on the rear deltoids and avoid turning the exercise into a bicep curl or tricep extension.
Common mistakes
- Using too much arm strength instead of engaging the rear deltoids: Focus on initiating the pull by squeezing your shoulder blades together and thinking about pulling your elbows wide and back.
- Shrugging the shoulders during the pull: Keep your shoulders depressed and away from your ears to ensure the rear deltoids are the primary working muscle, not the upper traps.
- Rounding the upper back or arching the lower back: Brace your core firmly and maintain a neutral spine, leaning back slightly from your ankles to ensure proper alignment and stability.
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What muscles does Rear Delt Fly with Bed Sheet work?
Rear Delt Fly with Bed Sheet primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Rear Delt Fly with Bed Sheet good for beginners?
Rear Delt Fly with Bed Sheet 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 Rear Delt Fly with Bed Sheet?
You need Body weight to perform Rear Delt Fly with Bed Sheet. 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 Rear Delt Fly with Bed Sheet?
Adjust your foot placement to modify resistance; stepping further back increases the challenge, while stepping closer makes the exercise easier. Focus on initiating the pull by retracting your shoulder blades and engaging your rear deltoids, rather than simply pulling with your biceps or triceps. Keep your core braced and engaged throughout the entire movement to maintain a stable torso and prevent any excessive arching in your lower back. Maintain a consistent slight bend in your elbows to keep tension on the rear deltoids and avoid turning the exercise into a bicep curl or tricep extension.
What are common mistakes when doing Rear Delt Fly with Bed Sheet?
Using too much arm strength instead of engaging the rear deltoids: Focus on initiating the pull by squeezing your shoulder blades together and thinking about pulling your elbows wide and back. Shrugging the shoulders during the pull: Keep your shoulders depressed and away from your ears to ensure the rear deltoids are the primary working muscle, not the upper traps. Rounding the upper back or arching the lower back: Brace your core firmly and maintain a neutral spine, leaning back slightly from your ankles to ensure proper alignment and stability.
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Dumbbell Rear Delt Fly (45 degrees)
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store