How to Do Bodyweight Bent Over Rear Delt Fly

Bodyweight Bent Over Rear Delt Fly is a shoulders exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bodyweight Bent Over Rear Delt Fly

  1. 01Hinge at the hips until the torso is nearly parallel to the floor with knees slightly bent.
  2. 02Let the arms hang directly under the shoulders with palms facing each other.
  3. 03Raise the arms out to the sides until they reach shoulder height while maintaining the flat back position.
  4. 04Squeeze the rear deltoids and rhomboids at the top of the movement.
  5. 05Lower the hands back toward the centerline before starting the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Bent Over Rear Delt Fly

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the head in a neutral position by looking at a spot on the floor three feet in front of the toes to prevent neck strain.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Bent Over Rear Delt Fly questions

What muscles does Bodyweight Bent Over Rear Delt Fly work?

Bodyweight Bent Over Rear Delt Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Bodyweight Bent Over Rear Delt Fly correctly?

Hinge at the hips until the torso is nearly parallel to the floor with knees slightly bent. Let the arms hang directly under the shoulders with palms facing each other. Raise the arms out to the sides until they reach shoulder height while maintaining the flat back position. Squeeze the rear deltoids and rhomboids at the top of the movement. Lower the hands back toward the centerline before starting the next rep.

What is the A90 coach tip for Bodyweight Bent Over Rear Delt Fly?

Keep the head in a neutral position by looking at a spot on the floor three feet in front of the toes to prevent neck strain.

Is Bodyweight Bent Over Rear Delt Fly suitable for beginners?

Bodyweight Bent Over Rear Delt Fly is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Bent Over Rear Delt Fly?

No. Bodyweight Bent Over Rear Delt Fly is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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