Standing suspended rear delt fly
The standing suspended rear delt fly is an effective bodyweight exercise to strengthen and build the muscles in the shoulders and upper back. It can be performed with a suspension strap system or gymnastic rings. This exercise is a great way to warm up the upper body for a strength workout, or to be incorporated into the workout itself. It can be done for time or reps, either in traditional muscle-building rep ranges or for higher reps.
The standing suspended rear delt fly is a great way to build strength and stability in the shoulder and upper back region. It works by engaging the deltoid muscles, which are responsible for shoulder joint movement. This exercise can also help improve mobility and range of motion in the shoulder area. It is suitable for all levels of fitness and can be modified to be easier or more challenging depending on the user's ability.
This exercise is a great addition to any upper body strength routine. It helps to target the smaller muscles in the shoulder area and can really help to build strength and definition. It can also be used to improve coordination and balance, as well as improve posture and reduce the risk of injury. Additionally, this exercise can help to increase muscular endurance, allowing you to push yourself further and reach your fitness goals.
Overall, the standing suspended rear delt fly is a great way to strengthen and build the muscles in the shoulders and upper back. It is a versatile exercise that can be adapted to suit any fitness level and can be used to improve overall performance and health.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Other
Benefits Of This Exercise
- Strengthens the rear deltoids, rhomboids, lower traps, and other important postural muscles
- Improves mobility and range of motion in the shoulder area
- Helps to target the smaller muscles in the shoulder area
- Improves coordination and balance
- Improves posture and reduces the risk of injury
- Increases muscular endurance
- Excellent way to boost pull-to-push ratio in an upper-body workout
- Can be easily scaled up or down by standing more or less upright
Step by Step Instructions For Standing suspended rear delt fly
- Adjust the straps or rings to the appropriate height for your body.
- Stand facing the straps or rings and grasp the handles with both hands, palms facing each other.
- Step back to create tension in the straps or rings, keeping your body straight and arms extended in front of you.
- Engage your core and maintain a slight bend in your knees throughout the exercise.
- Begin the movement by abducting your shoulders, pulling your arms out to the sides while keeping your elbows slightly bent.
- Continue to pull your arms out to the sides until they are parallel to the ground, squeezing your shoulder blades together at the top of the movement.
- Pause for a moment at the top, then slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions or for a set amount of time.
- Remember to breathe throughout the exercise, exhaling as you pull your arms out to the sides and inhaling as you lower them back down.
- Adjust the difficulty of the exercise by changing your body angle or the tension in the straps or rings.
- Listen to your body and stop if you feel any pain or discomfort.
- Include this exercise in your upper body strength routine, either as a warm-up or as part of the workout itself.
- Track your progress and gradually increase the number of repetitions or the difficulty of the exercise over time.
- Consult with a fitness professional if you have any concerns or questions about performing this exercise correctly.
Warm Up Tips
- Adjust the straps to place the handles at the appropriate height.
- Grasp the handles with both hands with your palms facing each other.
- With your arms extended, lean back and adjust your relative position to change the degree of difficulty. With your body straight and your arms extended, you will be in the starting position.
- Abduct the shoulder while keeping the elbow slightly bent to pull yourself up to perform a reverse fly motion.
Warm Up Tips:
- Start with some light shoulder stretches to warm up the muscles and increase flexibility.
- Perform a few sets of shoulder circles, both forward and backward, to loosen up the joints.
- Do some arm swings, moving your arms back and forth in a controlled manner to activate the muscles in the upper back.
- Try some scapular retractions, squeezing your shoulder blades together and then releasing, to engage the muscles in the upper back.
- Perform a few sets of push-ups or bench presses to warm up the chest and triceps, which will help stabilize the shoulders during the exercise.
- Finish your warm-up with a few sets of light rear delt flys using resistance bands or light dumbbells to specifically target the muscles you will be working during the standing suspended rear delt fly.
Remember
Standing suspended rear delt fly Safety Tips
- Adjust the straps to place the handles at the appropriate height.
- Grasp the handles with both hands with your palms facing each other.
- With your arms extended, lean back and adjust your relative position to change the degree of difficulty. With your body straight and your arms extended, you will be in the starting position.
- Abduct the shoulder while keeping the elbow slightly bent to pull yourself up to perform a reverse fly motion.
- Ensure that the straps are securely attached and the handles are properly gripped to prevent any slipping or accidents.
- Maintain proper form throughout the exercise, keeping your back straight and shoulders relaxed to avoid strain or injury.
- Start with lighter resistance or less challenging variations if you are a beginner or new to this exercise to gradually build strength and avoid overexertion.
- Engage your core muscles and maintain stability throughout the exercise to prevent any unnecessary movement or loss of balance.
- Avoid jerky or abrupt movements while performing the exercise to minimize the risk of muscle strains or tears.
- Listen to your body and stop the exercise if you experience any pain or discomfort. Consult a fitness professional or healthcare provider if needed.
- Gradually increase the intensity or resistance of the exercise as your strength and fitness levels improve to continue challenging yourself and making progress.
Incorporating Into Other Workouts
The standing suspended rear delt fly can be incorporated into workouts in various ways to target the shoulders and upper back muscles. Here are some suggestions:
1. Warm-up: Start your upper body strength workout with a few sets of standing suspended rear delt fly. Perform 2-3 sets of 10-12 reps to activate the muscles and prepare them for the upcoming exercises.
2. Superset: Pair the standing suspended rear delt fly with a pushing exercise, such as push-ups or bench press. Alternate between the two exercises, performing 3-4 sets of 8-10 reps each. This will help to balance the pull-to-push ratio in your upper body workout.
3. Circuit training: Include the standing suspended rear delt fly as one of the exercises in a circuit training routine. Combine it with other upper body exercises, such as rows, bicep curls, and overhead presses. Perform each exercise for a set amount of time or a specific number of reps before moving on to the next exercise. Repeat the circuit 2-3 times for a complete workout.
4. Progressive overload: Use the standing suspended rear delt fly as a progressive overload exercise. Start with a lighter resistance or a more upright position and gradually increase the difficulty by standing more parallel to the ground or adding more tension to the straps or rings. Aim to increase the number of reps or the resistance over time to continue challenging your muscles and promoting strength gains.
Remember to always maintain proper form and technique during the exercise. Focus