Shoulders · Bodyweight
Bodyweight Bent Over Rear Delt Fly
How to do the bodyweight bent over rear delt fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Hinge forward at the hips with a flat back so your torso is near parallel to the floor, arms hanging down. Raise both arms out to the sides like wings until they reach shoulder height, leading with your pinkies, then lower slowly. Without added weight, the focus is on a strong squeeze and clean form for the rear shoulders.
- 1Rear delts and upper back drawing your arms wide
- 2Shoulder blades pinching together at the top
- 3A slight bend held in the elbows throughout
Common mistakes
- Standing up or using momentum to swing the arms
- Shrugging your traps up toward your ears
- Rounding your back out of the hinge
Muscles worked
The bodyweight bent over rear delt fly mainly works the rear delts, with the mid traps, lower back, lower traps, side delts, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- Lower BackSupport
- Lower TrapsSupport
- Side DeltsSupport
- External RotatorsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the bodyweight bent over rear delt fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.