Bar Band Bent Over Rear Delt Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Stick
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Infraspinatus, Trapezius Lower Fibers, Trapezius Middle Fibers, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Rear Delt Fly, Bent Over Rear Delt Raise
Visualised Target Muscle Groups
Front
Back
How to: Bar Band Bent Over Rear Delt Fly
- Stand with your feet shoulder-width apart, holding a stick with both hands.
- Bend at the hips while keeping your knees slightly bent and your back straight.
- Raise the stick out to your sides while keeping your elbows slightly bent.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the stick back to the starting position and repeat.
Common Mistakes
- Using too much weight, causing poor form.
- Bending the elbows excessively during the lift.
- Not maintaining a neutral spine throughout the exercise.
Modifications
- Perform the exercise seated to reduce strain on the lower back.
- Use lighter weights to focus on form before progressing.
Tips
- Keep your back straight during the movement.
- Focus on squeezing your shoulder blades together as you lift.
- Control the movement with a slow lowering phase.
Bar Band Bent Over Rear Delt Fly Alternatives
Tags
shoulders
deltoids
strength
fitness
exercise
muscle building
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
