Bodyweight Bent Over Rear Delt Fly

Muscles worked

Setup

1. Stand with feet hip-width apart and a slight bend in your knees.
2. Hinge forward at the hips until your torso is almost parallel to the floor, maintaining a flat back.
3. Let your arms hang directly below your shoulders with palms facing each other and elbows slightly unlocked.

How to do it

1. Exhale and raise your arms out to the sides in a wide arc until they are level with your shoulders.
2. Squeeze your shoulder blades together at the peak of the movement for one second.
3. Inhale as you slowly lower your arms back to the starting position using a controlled 2-3 second tempo.

Form checklist

• Keep your spine neutral and avoid rounding your lower back.
• Lead the movement with your elbows rather than your hands.
• Keep your neck tucked to look at the floor, avoiding neck strain.
• Ensure the movement comes from the shoulders, not by swinging the torso.

Pro tips

• Imagine trying to touch the side walls with your knuckles to maximize the lever length and tension.
• Focus on the 'squeeze' between the shoulder blades to ensure the trapezius is fully engaged alongside the rear delts.

Make it harder

• Incorporate a 5-second isometric hold at the top of every rep to increase time under tension.
• Perform the exercise with a 'thumbs down' hand orientation to further isolate the posterior deltoid.

Frequently asked

What muscles does the bodyweight bent over rear delt fly work?

The bodyweight bent over rear delt fly primarily targets the deltoids, and also works the biceps, forearms, and rhomboids as secondary muscles.

What equipment do you need for the bodyweight bent over rear delt fly?

The bodyweight bent over rear delt fly requires no equipment — just your body weight.

Is the bodyweight bent over rear delt fly good for beginners?

The bodyweight bent over rear delt fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques