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Shoulders · Beginner

Bodyweight Bent Over Rear Delt Fly

Unloaded bent-over arm sweep for rear-deltoid and upper-back activation before loaded pulling or pressing.

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Bodyweight Bent Over Rear Delt Fly demonstration

Exercise overview

Training details

ShouldersUpper Back

Equipment

Bodyweight

Sets × reps

2 × 15

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your feet shoulder-width apart, slightly bend your knees, and hinge at the hips.
  2. 02With a straight back, let your arms hang towards the floor.
  3. 03Keep a slight bend in the elbows and raise your arms out to the side until they are parallel to the ground.
  4. 04Squeeze your shoulder blades together at the top of the movement.
  5. 05With control, lower your arms back to the starting position and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBand Bent Over Rear Delt FlyRelated variationBodyweight Backhand RaiseRelated variationRear Delt FlyRelated variationBand Rear Delt Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBent-Over Dumbbell Rear-Deltoid FlyComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Rear Delt RowComparable substituteBand Lateral Scapular RetractionComparable substituteRear Delt Row with Bed SheetComparable substituteCable Rear-Delt Fly

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