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Shoulders · Intermediate

Rear Delt Fly with Bed Sheet

Door-anchored bed-sheet rear-delt fly using an improvised isometric-resistance setup.

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Rear Delt Fly with Bed Sheet demonstration

Exercise overview

Training details

ShouldersUpper BackRotator Cuff

Equipment

Bodyweight

Sets × reps

3 × 20

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor the middle of a strong folded bed sheet or towel in a closed door that cannot open toward you.
  2. 02Stand facing away from the anchor, hold one end in each hand, and step forward until the sheet is taut.
  3. 03Brace the trunk and open the arms out and slightly back in a rear-delt fly arc with softly bent elbows.
  4. 04Stop before the shoulders shrug, ribs flare, or the door or fabric shifts.
  5. 05Return the arms forward slowly while maintaining light tension 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.

Related variationRear Delt Row with Bed Sheet

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Alternatives

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

Comparable substituteDumbbell Lateral RaiseComparable substituteFace PullComparable substituteRear Delt FlyComparable substituteBarbell Rear Delt Row

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