How to Do
How to Do Landmine Rear Delt Fly
The landmine rear delt fly should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the landmine rear delt fly.
Beginning
Beginning Landmine Rear Delt Fly
1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
2. The visual gaze should be straight ahead with feet shoulder width apart, toes pointing out slightly.
Movement
Landmine Rear Delt Fly Movement
1. This movement involves using one end of a barbell (the other end anchors in a corner on the ground) to perform a posterior shoulder fly with a twist pattern (using a 1 handed grip).
2. Start by gripping the end of the barbell.
3. With a toed-out position, perform a shoulder turn while bringing the hand to the level of the upper stomach.
4. As the body turns, ensure that the trail leg is rotating to maintain proper alignment.
5. Decelerate the load and rotate to the opposite direction, performing external rotation at the shoulder in combination with a posterior fly movement (as shown).
6. Bring the hands up to shoulder height.
7. Continue for the desired number of repetitions.
8. Ensure that the toes are pointed slightly out during the exercise (as this will ensure proper alignment during the descent into the squat); also watch for excessive curving of the lower back or hiking of the shoulder - this may indicate too much weight.
Benefits
Landmine Rear Delt Fly Benefits
The rear delt fly, also known as the rear delt rise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper back muscles and shoulder muscles, notably the posterior deltoids, or backside deltoids.
