Stand with feet shoulder-width apart, holding the resistance bar with both hands. Hinge forward at the hips, with a slight knee bend, back flat, and arms extended downward.
Execution
Lift your arms out to the sides to form a “T” shape, engaging your rear deltoids and upper back. Pause briefly at the top, then lower back to the starting position with control.
Equipment required
Resistance Bar OR Resistance Band
Target muscles
Shoulders, Trapezius
More Detailed Information
Bent Over Rear Delt Fly (Resistance Bar)
How to Do:
Starting Position: Stand with feet shoulder-width apart, holding the resistance bar with both hands. Hinge forward at the hips, keeping a slight bend in your knees. Your back should be flat, with your chest facing downward and arms extended toward the floor.
Form: Exhale and lift your arms out to the sides, forming a “T” shape with your body. Engage your rear deltoids and upper back muscles to raise the bar, keeping a slight bend in your elbows. Pause briefly at the top, then lower the bar back to the starting position with control.
Benefits:
The bent-over rear delt fly with a resistance bar targets the rear deltoid muscles as well as the trapezius and rhomboids. It’s effective for strengthening the upper back, enhancing shoulder stability, and improving posture. By isolating the rear delts, this exercise promotes balanced shoulder development, reducing the risk of injury. The resistance bar provides steady tension throughout the movement, ideal for controlled and targeted muscle activation.
Log out
Leaving so soon? Don’t forget to to tell your friends how they can save with Vybe Club
