Bodyweight Bent Over Rear Delt Fly
How to do it
Starting position
- Stand with your feet hip-width apart and bend your knees slightly.
- Push your hips back and hinge forward until your torso is nearly parallel to the floor.
- Keep your back straight and look at the floor ahead of you.
- Let your arms hang down and bend your elbows very slightly.
Movement
- Spread your arms out to the sides and slowly raise them to shoulder height.
- Focus on leading with your elbows before your hands.
- Pause briefly where your rear delts contract.
- Do not relax on the way down, and lower slowly while resisting.
Breathing
Exhale as you lift and inhale as you lower.
Cautions
- If your upper body gradually rises, your traps work instead of your rear delts.
- Do not shrug your shoulders toward your ears.
- Since there is no weight, slow down and increase the pause time to raise the intensity.
- If your lower back rounds, bend your upper body forward less and bend your knees more.
- The rear delts are a hard area to load with just bodyweight. Once you have a band, switching to face pulls or band reverse flies loads them much better.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
9 similar exercises
Representative exercise: Cable Rear Delt Fly
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.