Bodyweight Bent Over Rear Delt Fly
Perform the bodyweight bent over rear delt fly to target your rear deltoids effectively.
- Stand with your feet shoulder-width apart and hinge at the hips, keeping your back straight.
- Extend your arms down towards the floor, palms facing each other.
- Raise your arms out to the sides until they are parallel to the ground, squeezing your shoulder blades together.
- Lower your arms back to the starting position and repeat.
How to perform the Bodyweight Bent Over Rear Delt Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Bodyweight Bent Over Rear Delt Fly using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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