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Shoulders · Body Weight
Bodyweight Bent Over Rear Delt Fly
Bodyweight Bent Over Rear Delt Fly is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Posterior Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Bodyweight Bent Over Rear Delt Fly
- Stand with your feet shoulder-width apart and bend forward at the hips, keeping your back straight and your knees slightly bent, until your torso is almost parallel to the floor.
- Allow your arms to hang straight down from your shoulders.
- Lift your arms out to the sides until they are in line with your shoulders, squeezing your shoulder blades together.
- Lower your arms back down in a controlled manner and repeat the movement for the desired number of repetitions.
Form tips
- Keep your back straight and engage your core to maintain proper form throughout the exercise.
- Focus on squeezing your shoulder blades together as you lift your arms to maximize muscle activation.
- Perform the movement slowly and with control to avoid using momentum and to target the rear deltoids effectively.
Bodyweight Bent Over Rear Delt Fly alternatives
More delts exercises
Bodyweight Bent Over Rear Delt Fly FAQ
What muscles does Bodyweight Bent Over Rear Delt Fly work?
Bodyweight Bent Over Rear Delt Fly mainly works the delts in the shoulders (Posterior Deltoids). The upper back work as secondary muscles.
What equipment do you need for Bodyweight Bent Over Rear Delt Fly?
None. Bodyweight Bent Over Rear Delt Fly is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Bent Over Rear Delt Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Bent Over Rear Delt Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Bodyweight Bent Over Rear Delt Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Bodyweight Bent Over Rear Delt Fly?
Other exercises for the delts include Bent Over Rear Delt Fly Dumbbell, Bent Over Rear Deltoid Fly Resistance Band, Plate Rear Delt Fly and Cable Rear Delt Fly.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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