Bodyweight Bent-Over Rear-Delt Fly

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.