Rear Delt Fly with Bed Sheet Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Body weight
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Lower Fibers, Deltoid Lateral, Infraspinatus, Trapezius Middle Fibers, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Rear Delt Fly, Reverse Fly with Bed Sheet
Visualised Target Muscle Groups
Front
Back
How to: Rear Delt Fly with Bed Sheet
- Stand with feet shoulder-width apart, holding a bed sheet with both hands.
- Bend your knees slightly and hinge at the hips, keeping your back straight.
- With a slight bend in your elbows, lift your arms to the side until they are parallel to the floor.
- Squeeze your shoulder blades together at the top of the movement.
- Lower your arms back to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Using momentum to lift instead of controlled movements.
- Not keeping the elbows slightly bent, leading to strain on joints.
- Lifting too heavy, which can compromise form.
Modifications
- Perform the exercise seated to reduce strain on the lower back.
- Use a resistance band instead of a bed sheet for lighter resistance.
Tips
- Keep your back straight and avoid arching.
- Focus on squeezing the shoulder blades together at the top of the movement.
- Control the weight as you return to the starting position.
Rear Delt Fly with Bed Sheet Alternatives
Tags
shoulders
strength
deltoids
bodyweight
exercise
fitness
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