Bent Over Rear Delt Fly (Head on Bench) 101 Video Tutorial
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Overview
The Bent Over Rear Delt Fly (Head on Bench) is an effective exercise that primarily targets the shoulders, specifically the rear deltoids, while also engaging the traps and triceps as secondary muscles. To perform this exercise, you will need a dumbbell and a bench. Begin by positioning your chest on the bench with your head hanging off, keeping a neutral spine. Hold a dumbbell in each hand, and with a slight bend in your elbows, raise your arms out to the sides until they are level with your shoulders. This controlled movement helps isolate the rear delts, while the triceps and traps are activated for stability and support.
How to Perform
Set up an incline bench at an angle of around 70-80 degrees and choose the appropriate dumbbell weight from the rack.
Stand behind the bench, hinge at the hips, and bend forward until your chest is supported by the bench, with your head resting comfortably over the edge. Let your arms hang naturally in front of you with a neutral grip.
Engage your core and take a deep breath to prepare for the movement.
While maintaining a slight bend in your elbows, raise the dumbbells out to the sides, focusing on using your rear deltoids to lift the weights toward the ceiling.
Slowly lower the dumbbells back to the starting position, keeping the movement controlled and focusing on not allowing the shoulders to round forward.
Repeat for the desired number of repetitions, ensuring each movement is deliberate and smooth to maximize muscle engagement and reduce risk of injury.
Tips
Focus on engaging the rear deltoids rather than the muscles around the shoulder blades. Limit movement at the scapula to ensure the emphasis remains on the shoulders. Move the shoulder joint itself, not the shoulder blades.
Keep your abdominal muscles engaged throughout the exercise to protect your lower back, and avoid arching your back at the top of the lift.
If you can't hinge at the hips to a 90-degree angle, hinge as far as is comfortable for you while maintaining good form. Alternatively, you can perform the exercise in a seated position.
If you experience discomfort or pain in the shoulder, try rotating the dumbbells so that your palms face forward and your thumbs point outward. This supinated grip will externally rotate your shoulders and may relieve pressure.
Avoid pushing your head forward during the exercise. Remember, this is a targeted movement for a small muscle group—focus on controlled muscle activation instead of relying on momentum.
Allow your arms to move freely, but make sure not to lock your elbows at any point during the exercise to maintain proper form and prevent unnecessary strain.
How Not to Perform
Avoid Swinging or Jerking the Weights: Do not use momentum to lift the dumbbells. Swinging the weights reduces the effectiveness of the exercise and puts unnecessary strain on your joints, especially your shoulders and lower back. Focus on controlled, smooth movements to engage the rear delts properly.
Don’t Arch Your Back: Avoid excessive arching of the back during the exercise. This can lead to lower back strain and takes the focus off the rear delts. Keep your core tight and maintain a neutral spine throughout the movement.
Avoid Overextending the Arms: Do not lock your elbows at the top of the movement. Keeping your elbows slightly bent throughout ensures constant tension on the rear delts and prevents unnecessary strain on the elbow joints.
Don’t Overuse the Scapula: Do not excessively retract or move the shoulder blades during the exercise. Focus on moving the shoulder joint instead of the scapula to prevent engaging other muscles like the traps or upper back.
Don’t Let Your Head Jut Forward: Avoid leaning your head forward during the movement, as this can strain your neck and take attention away from the target muscles. Keep your head in a neutral position to maintain proper posture.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Rushing can cause you to lose control, risking improper form and injury. Slow down the movement to maximize muscle activation and reduce the likelihood of injury.
Don’t Use Too Much Weight: Using excessive weight can lead to poor form and overuse of other muscle groups to compensate. Select a weight that allows you to perform the exercise with good technique, focusing on the rear deltoids.
Avoid Inconsistent Range of Motion: Ensure your arms are raising to at least shoulder height to fully engage the rear delts. Moving too little reduces the exercise's effectiveness, while overextending can strain the shoulder joint. Maintain a controlled range of motion.
Don’t Let Your Chest Come Off the Bench: If your chest begins to lift off the bench during the movement, it could indicate that you’re using improper posture or relying on momentum. Keep your chest stable and pressed into the bench for proper support.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
