Bodyweight Bent Over Rear Delt Fly
1. Starting Position:
- Stand with your feet shoulder-width apart.
- Slightly bend your knees for balance.
- Hinge forward at the hips, keeping your back straight and your chest lifted. Your torso should be almost parallel to the floor.
- Let your arms hang down straight in front of you with palms facing each other.
2. Movement:
- While keeping a slight bend in your elbows, raise your arms out to the side in a wide arc. Think of bringing your shoulder blades together as you lift.
- Aim to keep your arms parallel to the ground at the top of the movement.
- Squeeze your shoulder blades together at the top for a moment.
3. Return:
- Slowly lower your arms back to the starting position, maintaining control throughout the movement.
- Do not let your back round; keep it straight and your core engaged.
4. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting as needed between sets.
Tips
- Focus on the movement coming from your shoulders, not your arms.
- Keep your neck in a neutral position; avoid looking up or down excessively.
- If you feel any strain in your back, reduce the range of motion or stand up slightly instead of hinging so far forward.
