Bodyweight Bent-Over Rear Delt Fly
Expert Advice
Keep your back flat and core engaged throughout the movement to prevent any lower back strain and to ensure maximum engagement of the rear deltoids.
How-to-do Steps
- Stand with your feet shoulder-width apart, knees slightly bent.
- Hinge at the hips to lower your torso until it's almost parallel to the floor, arms hanging straight down.
- With a slight bend in your elbows, raise your arms out to the sides until they are in line with your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bodyweight Bent-Over Rear Delt Fly primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bodyweight Bent-Over Rear Delt Fly work?
Bodyweight Bent-Over Rear Delt Fly primarily targets the Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Bent-Over Rear Delt Fly?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bodyweight Bent-Over Rear Delt Fly suitable for beginners?
Yes, Bodyweight Bent-Over Rear Delt Fly is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
