Bodyweight Bent-Over Rear-Delt Fly
Strengthen your rear deltoids with this bodyweight exercise. Focus on form for effective results!
The Bodyweight Bent-Over Rear-Delt Fly mainly works the shoulders and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Bodyweight Bent-Over Rear-Delt Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers); Lats (latissimus dorsi)
Bodyweight Bent-Over Rear-Delt Fly Variations and Alternatives
How to do the Bodyweight Bent-Over Rear-Delt Fly
Bodyweight Bent Over Rear Delt Fly
Starting Position:
Stand with your feet shoulder-width apart.
Slightly bend your knees for balance.
Hinge forward at the hips, keeping your back straight and your chest lifted. Your torso should be almost parallel to the floor.
Let your arms hang down straight in front of you with palms facing each other.
Movement:
While keeping a slight bend in your elbows, raise your arms out to the side in a wide arc. Think of bringing your shoulder blades together as you lift.
Aim to keep your arms parallel to the ground at the top of the movement.
Squeeze your shoulder blades together at the top for a moment.
Return:
Slowly lower your arms back to the starting position, maintaining control throughout the movement.
Do not let your back round; keep it straight and your core engaged.
Repetitions:
Perform 10-15 repetitions for 2-3 sets, resting as needed between sets.
Tips
Focus on the movement coming from your shoulders, not your arms.
Keep your neck in a neutral position; avoid looking up or down excessively.
If you feel any strain in your back, reduce the range of motion or stand up slightly instead of hinging so far forward.
Bodyweight Bent-Over Rear-Delt Fly FAQs
What muscles does the Bodyweight Bent-Over Rear-Delt Fly work?
The Bodyweight Bent-Over Rear-Delt Fly mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Bodyweight Bent-Over Rear-Delt Fly?
None. The Bodyweight Bent-Over Rear-Delt Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Bent-Over Rear-Delt Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Bent-Over Rear-Delt Fly variations and alternatives?
Similar exercises include the Band Bent-Over Rear Deltoid Kickback, Bent-Over Back Scapular Extension Adduction, Arm Bent Lift and Bodyweight Rear-Delt Circle.
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