Bodyweight Bent-Over Rear Delt Fly
The bent-over rear delt fly with empty hands; the weight of the arms is the load, for learning the path.
How to do it
Setup
Hinge to near parallel, back flat, knees soft, arms hanging under the shoulders.
Steps
- Raise the straight arms out to the sides, level with the back.
- Hold the top for a beat.
- Lower the arms slowly without standing up.
Common mistakes
Rising out of the hinge between reps: hold the angle. Flinging the arms up: slow arcs; with no weight there is no momentum to hide behind. Shrugging toward the ears: blades down.
Breathing
Exhale opening the arms, inhale lowering.
