Bodyweight Bent Over Rear Delt Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Body weight
- 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
- 4
- Alternate Names
- Rear Delt Fly, Bent Over Rear Delt Fly
How to: Bodyweight Bent Over Rear Delt Fly
- Stand with your feet shoulder-width apart, slightly bend your knees, and hinge at the hips.
- With a straight back, let your arms hang towards the floor.
- Keep a slight bend in the elbows and raise your arms out to the side until they are parallel to the ground.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back to the starting position and repeat.
Common Mistakes
- Using momentum instead of controlled movement.
- Not engaging the core during the exercise.
- Allowing the shoulders to elevate towards the ears.
Modifications
- If balance is an issue, perform the exercise while seated or using support.
- Use lighter body weight or resistance options to start.
Tips
- Focus on squeezing the shoulder blades together at the top of the movement.
- Keep a slight bend in the elbows to avoid joint strain.
- Maintain a straight back to avoid injury.
Bodyweight Bent Over Rear Delt Fly Alternatives
Tags
shoulders
rear deltoids
strength
bodyweight
fly exercise
fitness