Bodyweight Bent-Over Rear Delt Fly

How to do it

Keep your weight centered over the midfoot of both feet.

1. 1

   Stand with your feet shoulder-width apart, knees slightly bent.

2. 2

   Hinge at the hips to lower your torso until it's almost parallel to the floor, arms hanging straight down.

3. 3

   With a slight bend in your elbows, raise your arms out to the sides until they are in line with your body.

4. 4

   Squeeze your shoulder blades together at the top of the movement.

5. 5

   Slowly lower your arms back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Lifting the torso above parallel to floor
• ✕Bending the elbows past ninety degrees
• ✕Stopping the arms short of body line