Bar Band Bent Over Rear Delt Fly
- Zielmuskel
- Deltoid Posterior
- Synergistenmuskeln
- Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Stick
- Körperregion
- Shoulders
- Typ
- Strength
The bar band bent over rear delt fly is a shoulder isolation exercise that primarily targets the rear (posterior) deltoids, with help from the mid-back rotator cuff (infraspinatus, teres minor) and the lower and middle trapezius. Using a stick with a band looped on it, it strengthens the often-neglected back of the shoulders and improves posture and pulling balance.
Bar Band Bent Over Rear Delt Fly: So führst du sie aus
- 1Loop the band around a fixed low anchor and around the stick, holding the stick with both hands at about shoulder width.
- 2Hinge at the hips with a flat back until your torso is close to parallel with the floor, knees slightly bent.
- 3Let the stick hang below your shoulders with your arms nearly straight and a soft bend in the elbows.
- 4Brace your core and pull the stick out and up in a wide arc, leading with your elbows and squeezing your shoulder blades together.
- 5Raise until your upper arms reach about shoulder height, keeping the elbow angle fixed throughout.
- 6Pause briefly and feel the contraction across the back of your shoulders.
- 7Lower the stick under control back to the hanging start position, then begin the next rep.
Technik-Tipps
- Keep a slight, fixed bend in your elbows so the rear delts do the work instead of the arms.
- Lead the movement with your elbows rather than your hands to bias the posterior deltoids.
- Maintain a flat, braced back throughout — avoid rounding the spine in the bent-over position.
- Use a slow, controlled tempo and a band tension you can move smoothly through the full range.
Häufige Fehler
- Standing too upright instead of staying hinged over, which shifts the load off the rear delts and onto the upper traps.
- Bending and straightening the elbows to swing the stick up, turning the fly into a row and reducing rear-delt tension.
- Using too much band tension and jerking with momentum, which sacrifices control and form.
- Shrugging the shoulders toward the ears at the top, which recruits the upper traps instead of isolating the posterior deltoid.
- Rounding the lower back while hinged, which puts the spine at risk.
Häufig gestellte Fragen
What muscles does the bar band bent over rear delt fly work?
It primarily works the rear (posterior) deltoids, with the infraspinatus, teres minor, and the middle and lower trapezius assisting to retract and stabilize the shoulder blades.
How is this different from a rear delt row?
The fly keeps your elbows nearly fixed and moves in a wide arc to isolate the rear delts, while a row bends the elbows to pull the load toward you and recruits more back musculature.
Is the bent over rear delt fly good for beginners?
Yes. The band lets you start light and the movement is simple, making it a good way to build rear-delt strength and improve posture and shoulder balance.
How many sets and reps should I do?
Because the rear delts respond well to higher volume, aim for 3 sets of 12–20 controlled reps with a moderate band tension.
