Bodyweight Bent Over Rear Delt Fly
Description
The bodyweight bent over rear delt fly is a no equipment activation drill. From a bent over stance, you sweep the arms out to the sides like a fly to fire the rear delts and upper back.
Muscle Group
Equipment Required
Bodyweight Bent Over Rear Delt Fly Instructions
- Stand with the feet shoulder width apart.
- Hinge at the hips until the torso is roughly parallel to the floor.
- Allow the arms to hang straight down with palms facing each other.
- Brace the core and keep the back flat.
- Sweep the arms out to the sides by squeezing the shoulder blades.
- Stop at shoulder height with thumbs pointing up.
- Squeeze the rear delts and traps at the top.
- Lower the arms back down with control and repeat.
Bodyweight Bent Over Rear Delt Fly Form & Visual
Bodyweight Bent Over Rear Delt Fly Benefits
- Activates the rear delts and upper back.
- No equipment needed.
- Excellent warm up before pressing or pulling.
- Builds upper back posture.
- Carryover to face pulls and reverse flys.
- Reduces upper back stiffness.
Bodyweight Bent Over Rear Delt Fly Muscles Worked
- Posterior deltoid
- Trapezius
- Rhomboids
- Infraspinatus
Bodyweight Bent Over Rear Delt Fly Variations & Alternatives
- Reverse Fly
- Face Pull
- Y Raise
- Band Pull Apart
