How to do the Bodyweight Rear Delt Flye
- Push your hips back until your torso is close to parallel, letting your arms hang down.
- Keep a gentle bend in your elbows and avoid arching your back.
- Raise your arms out to the sides, squeezing your shoulder blades together.
- Stop when your upper arms reach shoulder height, feeling the pull.
- Slowly lower your arms back down to your starting position.
Full technique — 6 steps
- Stand with feet about hip width apart and a slight bend in your knees.
- Hinge at the hips until your torso is nearly parallel to the floor, with your back flat.
- Let your arms hang straight down below your shoulders with a slight bend in your elbows.
- Raise your arms out to the sides and squeeze your shoulder blades together.
- Stop when your upper arms reach shoulder height without shrugging or standing up.
- Lower your arms back under your shoulders along the same wide path.
Common mistakes
- Standing up during reps
- Shrugging at the top
- Turning it into a row
- Swinging the torso for momentum
- Bending elbows too much
Form cues
- Slight elbow bend
- Keep torso fixed
- Stop at shoulder height
- Don't shrug up
- Neck stays neutral
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Single Arm Kettlebell Rear Delt Flye Same level
Dumbbells
- Single Arm Prone Dumbbell Rear Delt Raise Same level
- Side Lying Dumbbell Rear Delt Raise Same level
Cable machine
Resistance bands
- Bent Over Resistance Band Rear Delt Flye Same level
- Chest Supported Resistance Band T-Raise Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Bodyweight Rear Delt Flye
- Harder Cable Bent Arm Rear Delt Flye
- Harder Plank Rear Delt Flye
Quick answers
What muscles does the Bodyweight Rear Delt Flye work?
Primary: Rear delts 9/10. Also works: Rhomboids 6/10, Traps 5/10, Infraspinatus 4/10, Teres minor 3/10.
When should I do the Bodyweight Rear Delt Flye in a workout?
Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.
How many sets and reps of the Bodyweight Rear Delt Flye?
Strength: 2–3 sets of 10–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 15–20 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 4 reps in reserve.
What can I do instead of the Bodyweight Rear Delt Flye?
Kettlebell: Single Arm Kettlebell Rear Delt Flye. Dumbbells: Single Arm Prone Dumbbell Rear Delt Raise, Side Lying Dumbbell Rear Delt Raise. Cable machine: Single Arm Bent Over Cable Rear Delt Flye, Seated Cable Rear Delt Raise. Resistance bands: Bent Over Resistance Band Rear Delt Flye, Chest Supported Resistance Band T-Raise.
What is a harder version of the Bodyweight Rear Delt Flye?
Cable Bent Arm Rear Delt Flye (Beginner), Plank Rear Delt Flye (45% of bodyweight).
