Rear Delt Fly with Bed Sheet
Description
The rear delt fly with bed sheet is a no equipment shoulder drill. Looping a bed sheet around a fixed anchor at chest height creates the resistance to perform a rear delt fly motion using grip tension.
Muscle Group
Equipment Required
Rear Delt Fly with Bed Sheet Instructions
- Loop a bed sheet around a fixed anchor point at chest height.
- Stand facing the anchor.
- Grab the ends of the sheet with both hands held in front.
- Step back to create tension on the sheet.
- Brace the core and keep the chest up.
- Pull the hands out to the sides while squeezing the rear delts.
- Stop when the arms reach a T position.
- Lower with control to the start.
Rear Delt Fly with Bed Sheet Form & Visual
Rear Delt Fly with Bed Sheet Benefits
- Trains the rear delts at home.
- No equipment required.
- Builds the upper back.
- Useful for travel.
- Improves posture.
Rear Delt Fly with Bed Sheet Muscles Worked
- Posterior deltoid
- Trapezius
- Rhomboids
Rear Delt Fly with Bed Sheet Variations & Alternatives
- Rear Delt Fly
- Face Pull
- Reverse Pec Deck
- Band Pull Apart
