Bodyweight Bent-Over Rear Delt Fly
The Bodyweight Bent-Over Rear Delt Fly is an effective exercise for strengthening your shoulders, particularly the rear deltoids, without needing weights. This exercise also helps improve your posture and stability.
Execution
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1
Begin by placing your feet shoulder-width apart.
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2
Slightly bend your knees and hinge forward from your hips, keeping your back straight.
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3
Extend your arms straight down, with your palms facing each other.
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4
Inhale and lift your arms out to the sides until they are in line with your shoulders, squeezing your shoulder blades together.
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5
Exhale and slowly lower your arms back to the starting position.
Benefits
- Strengthens the rear deltoids without additional equipment.
- Helps improve posture by strengthening the upper back and shoulders.
- Improves shoulder-girdle stability.
Common Mistakes
- ! Performing the movement too quickly: use a controlled movement to train the muscles effectively.
- ! Bending too far forward: this can cause unnecessary strain on the lower back.
- ! Not squeezing the shoulder blades together: it is important to squeeze the shoulder blades together to fully activate the rear deltoids.
Primary Muscles
This exercise primarily targets the rear deltoids, but also engages the trapezius and rhomboids.
Possible Alternatives
- To increase the intensity, you can use light dumbbells or resistance bands.
- If the standard version is too challenging, try performing the exercise seated on a chair for greater stability.
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