Step by step instructions, muscle activation and variants for the Bodyweight Bent-Over Rear Delt Fly.
A bodyweight shoulder exercise performed in a bent-over position, mimicking the arc of a reverse fly using gravity and body angle as resistance. It directly targets the rear deltoids and upper back without any equipment, making it a practical activation or warm-up movement.
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The Bodyweight Bent-Over Rear Delt Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.