Bodyweight Reverse Fly Pulse
The Bodyweight Reverse Fly Pulse mainly works the shoulders, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Bodyweight Reverse Fly Pulse Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
How to do the Bodyweight Reverse Fly Pulse
Setup
Stand with your feet hip-width apart and knees slightly bent.
Hinge at your hips to lean your torso forward, keeping your spine neutral and your core engaged.
Extend your arms out to your sides, palms facing down, allowing your arms to hang naturally.
Movement
Squeeze your shoulder blades together to lift your arms upward and backward into a reverse fly motion.
Instead of lowering your arms fully, perform small, controlled pulses at the top of the movement.
Keep your elbows slightly soft throughout the movement to avoid strain.
Maintain a steady, focused tempo to keep constant tension on the rear deltoids and upper back muscles.
Key Tips
Avoid rounding your upper back; keep your chest open and shoulders pulled down away from your ears.
Ensure the movement comes from your shoulder blades rather than swinging your arms through momentum.
Bodyweight Reverse Fly Pulse FAQs
What muscles does the Bodyweight Reverse Fly Pulse work?
The Bodyweight Reverse Fly Pulse mainly works the shoulders, with help from the back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Bodyweight Reverse Fly Pulse?
None. The Bodyweight Reverse Fly Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Reverse Fly Pulse go on?
It belongs on pull day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.