Bodyweight Standing Rear Delt Fly Pulse

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in your knees.
2. Hinge forward at the hips until your torso is at a 45-degree angle, keeping your back flat and core engaged.
3. Extend your arms straight down toward the floor with palms facing each other and a soft bend in the elbows.
4. Retract your shoulder blades slightly to set a stable base for the movement.

How to do it

1. Raise your arms out to the sides until they are level with your shoulders, forming a 'T' shape.
2. Perform small, rhythmic pulses upward in a 2-3 inch range of motion, focusing on squeezing the back of the shoulders.
3. Maintain a steady, natural breathing pattern; do not hold your breath during the high-frequency pulses.
4. Keep the tempo quick but controlled, ensuring the torso remains completely still throughout the set.

Form checklist

• Keep your neck neutral by looking at a spot on the floor about three feet in front of you.
• Ensure the movement is driven by the rear delts and shoulder blades, not by swinging the arms.
• Maintain the hip hinge angle throughout the exercise; do not let your torso drift upward.
• Keep your wrists firm and neutral to avoid using forearm momentum.

Pro tips

• Rotate your thumbs slightly toward the floor to increase the mechanical disadvantage and further isolate the posterior deltoid.
• Focus on 'reaching' your hands toward the side walls to maximize the lever arm and tension.
• Imagine trying to pinch a coin between your shoulder blades at the peak of every pulse.

Make it harder

• Incorporate a 10-second isometric hold at the top of the range after every 20 pulses.
• Slow down the tempo to a 'slow-motion' pulse to increase time under tension.

Frequently asked

What muscles does the bodyweight standing rear delt fly pulse work?

The bodyweight standing rear delt fly pulse primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the bodyweight standing rear delt fly pulse?

The bodyweight standing rear delt fly pulse requires no equipment — just your body weight.

Is the bodyweight standing rear delt fly pulse good for beginners?

Yes. The bodyweight standing rear delt fly pulse is a beginner-friendly movement and a strong foundation to build on.

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