Bodyweight Reverse Fly Pulse

Setup

• Stand with your feet hip-width apart and knees slightly bent.

• Hinge at your hips to lean your torso forward, keeping your spine neutral and your core engaged.

• Extend your arms out to your sides, palms facing down, allowing your arms to hang naturally.

Movement

• Squeeze your shoulder blades together to lift your arms upward and backward into a reverse fly motion.

• Instead of lowering your arms fully, perform small, controlled pulses at the top of the movement.

• Keep your elbows slightly soft throughout the movement to avoid strain.

• Maintain a steady, focused tempo to keep constant tension on the rear deltoids and upper back muscles.

Key Tips

• Avoid rounding your upper back; keep your chest open and shoulders pulled down away from your ears.

• Ensure the movement comes from your shoulder blades rather than swinging your arms through momentum.