Bodyweight Bent-Over Rear Delt Fly
Gym Exercise Card
Equipment
The Bodyweight Bent-Over Rear Delt Fly targets the posterior deltoids and upper back, enhancing shoulder stability and posture. It improves scapular retraction and strengthens the rear shoulder area without using weights.
How to do it
- Stand with feet shoulder-width apart and hinge at the hips, keeping your back flat.
- Let your arms hang down naturally, palms facing each other.
- Keeping a slight bend in your elbows, raise your arms to the side until they are level with your shoulders.
- Squeeze your shoulder blades together at the top of the movement.
- Lower your arms back to the starting position with control.
Muscles worked
Primary Deltoid Posterior
Secondary Infraspinatus Rhomboids Teres Minor Trapezius Lower Fibers Trapezius Middle Fibers
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