Bar Band Bent Over Rear Delt Fly
Description
The bar band bent over rear delt fly is a rear delt drill using a resistance band looped under a bar. The bent over position keeps tension on the rear delts while the band provides progressive resistance through the fly.
Muscle Group
Equipment Required
Bar Band Bent Over Rear Delt Fly Instructions
- Loop a resistance band under a low bar or fixed point.
- Stand a step back and grab the band ends with both hands.
- Hinge forward at the hips with a flat back.
- Set the arms hanging down with a slight elbow bend.
- Brace the core and keep the chest up.
- Pull the hands out to the sides in a fly motion.
- Squeeze the rear delts hard at the top.
- Return with control and continue for the working set.
Bar Band Bent Over Rear Delt Fly Form & Visual
Bar Band Bent Over Rear Delt Fly Benefits
- Hammers the rear delts.
- Builds the upper back.
- Band tension grows through the fly.
- Useful for posture.
- Joint friendly drill.
Bar Band Bent Over Rear Delt Fly Muscles Worked
- Posterior deltoid
- Trapezius
- Rhomboids
Bar Band Bent Over Rear Delt Fly Variations & Alternatives
- Rear Delt Fly
- Face Pull
- Reverse Pec Deck
- Band Pull Apart
