Bodyweight Bent Over Rear Delt Fly
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Shoulders
- Type
- Strength
The bodyweight bent over rear delt fly is a shoulder exercise that targets the rear (posterior) deltoids, with help from the upper back. Hinged at the hips with a flat back, you raise your arms out to the sides like a reverse fly using only the weight of your arms. It needs no equipment and is a simple way to build rear-shoulder strength and improve posture.
How to do the Bodyweight Bent Over Rear Delt Fly
- 1Stand with your feet about hip-width apart and a soft bend in your knees.
- 2Hinge forward at the hips, pushing your hips back until your torso is close to parallel with the floor, and keep your back flat.
- 3Let your arms hang straight down beneath your shoulders with your palms facing each other and a slight, fixed bend in your elbows.
- 4Brace your core and keep your neck in line with your spine, looking at the floor a short distance ahead.
- 5Raise both arms out to the sides in a wide arc until they reach roughly shoulder height, leading with your elbows.
- 6Squeeze your shoulder blades together at the top and pause briefly, keeping your arms in line with your torso rather than swinging them back.
- 7Lower your arms slowly under control back to the starting position without letting them simply drop.
- 8Complete your reps, then stand up by driving your hips forward to finish.
Form tips
- Keep your back flat and your chest open throughout the set so the work stays on your rear delts, not your lower back.
- Hold a slight, unchanging bend in your elbows so the movement comes from your shoulders, not from straightening and bending your arms.
- Move slowly, especially on the way down, since the light load means tempo and control are what create the challenge.
- Think about pulling your arms apart and pinching your shoulder blades together at the top of each rep.
Common mistakes
- Rounding the back instead of keeping it flat, which shifts strain to the spine and takes tension off the rear delts.
- Using momentum to swing the arms up, which lets bigger muscles take over and reduces the work on the shoulders.
- Shrugging the shoulders toward the ears during the lift, which recruits the traps instead of the rear delts.
- Raising the arms too high or too far behind the body, which stresses the shoulder joint and loses control of the movement.
Frequently asked questions
What muscles does the bodyweight bent over rear delt fly work?
It mainly works the rear (posterior) deltoids, the back of your shoulders, with assistance from the upper-back muscles that pull your shoulder blades together.
Is the bodyweight bent over rear delt fly good for beginners?
Yes. It uses only your bodyweight and arm weight, so it is a safe, low-impact way to learn the hip hinge and build rear-shoulder strength before adding resistance.
How many sets and reps should I do?
Because the load is light, aim for higher reps with strict form, such as 3 sets of 15 to 20 reps, focusing on control and a strong squeeze at the top.
Where should I feel this exercise?
You should feel it in the back of your shoulders and across your upper back. If you mostly feel it in your lower back, flatten your back and brace your core.
