Bodyweight Bent Over Rear Delt Fly

The Bodyweight Bent Over Rear Delt Fly is a targeted exercise that focuses on strengthening and toning the muscles of your posterior shoulder region, commonly known as the rear delts. This exercise can be conveniently performed without any additional equipment, making it perfect for home workouts or when you're on the go. To begin, assume a standing position with your feet hip-width apart. Hinge forward at your hips, maintaining a neutral spine, and slightly bend your knees. Ensure that your core is engaged to support your lower back throughout the exercise. Bring your arms in front of you, keeping them straight and parallel to the floor. From this starting position, initiate the movement by squeezing your shoulder blades together and lifting your arms out to the sides. Imagine trying to hug a large tree trunk from behind. Keep your focus on contracting the muscles in your rear delts to facilitate the movement. Pause briefly when your arms are parallel to the floor, feeling the squeeze in your shoulder blades. Control the movement as you lower your arms back to the starting position, resisting the urge to simply let your arms drop. Repeat this motion for the desired number of repetitions, maintaining proper form and control throughout. The Bodyweight Bent Over Rear Delt Fly is an effective exercise for improving your posture, enhancing shoulder stability, and creating a well-rounded aesthetic look. Add it to your upper body workouts to specifically target the often-neglected rear delts, and enjoy the benefits of a strong, sculpted upper back.

Instructions

• Stand with your feet hip-width apart and bend forward at the hips, keeping your back straight and core engaged.
• Extend your arms straight down towards the floor with your palms facing each other.
• Squeeze your shoulder blades together as you lift your arms out to the sides, making a 'T' shape with your body.
• Continue the movement until your arms are parallel to the floor.
• Pause at the top for a moment, feeling the contraction in your rear deltoids.
• Slowly lower your arms back down to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining a neutral spine throughout the exercise to avoid strain on the back.
• Engage your core muscles to stabilize your body during the movement.
• Ensure that your shoulders are relaxed and not hunched up.
• Keep your elbows slightly bent throughout the exercise to avoid hyperextension.
• Pause and squeeze your shoulder blades together at the top of the movement to maximize the rear delt activation.
• Control the movement and avoid using momentum to get the most out of each repetition.
• Find the right resistance level that challenges your muscles but still allows you to maintain proper form.
• Add variety by performing the exercise with different hand placements, such as palms facing down or palms facing inwards.
• Consider incorporating resistance bands or weights to further increase the intensity of the exercise.
• Don't neglect your nutrition and ensure you're consuming enough protein to support muscle recovery and growth.