Rear Fly Stepback
Expert Advice
Keep your core engaged and focus on using your rear deltoids to perform the fly motion.
How-to-do Steps
- Stand with your feet hip-width apart and arms at your sides.
- Step one foot back into a reverse lunge, bending both knees to about 90 degrees.
- As you lunge, extend your arms out to the sides at shoulder height.
- Step back to the starting position and lower your arms.
- Alternate legs and repeat the movement for the desired number of repetitions.
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Muscles Worked
Rear Fly Stepback primarily targets the Quads, Hamstrings, Glutes, Abs, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Glutes20%
Abs20%
Shoulders20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Rear Fly Stepback work?
Rear Fly Stepback primarily targets the Quads, Hamstrings, Glutes, Abs, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Rear Fly Stepback?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Rear Fly Stepback suitable for beginners?
Rear Fly Stepback is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
