IFBB Pro bodybuilder, endurance specialist, and renowned training coach Petar Klančir recently shared an impressive exercise technique on Instagram, showcasing a highly effective variation of the bent-over fly designed specifically to drive impressive gains in shoulder development. Through a detailed video directed at his expansive audience exceeding one million followers, this accomplished athlete from Croatia demonstrated the landmine reverse bent-over fly, breaking down the precise execution method and highlighting the key reasons this movement delivers exceptional results for his physique.
For individuals seeking substantial hypertrophy and strength improvements in the rear deltoids while introducing some novelty to their routine, this innovative landmine-based bent-over reverse fly stands out as an excellent option. The setup anchors one end of the barbell securely to the floor, which naturally guides the resistance through a predetermined arc. This creates a unique training stimulus that sits perfectly between the inherent instability of traditional free weights and the rigid path enforced by cable machines, allowing for controlled yet challenging movement patterns that maximize muscle engagement.
How to Execute the Landmine Reverse Fly: Complete Step-by-Step Guide
Mastering proper form is essential for reaping the full benefits of this exercise. Follow these detailed instructions to perform it correctly and safely:
- Position yourself so that your legs straddle the barbell, with your toes aligned directly with the anchored end for optimal stability.
- Grasp the free end of the bar with a single hand, ensuring your palm faces inward toward your body for a natural grip.
- Maintain a slight bend in your knees to support your lower body and prevent undue stress on the joints.
- Hold your back in a straight, neutral position while actively bracing your core muscles to create a solid foundation.
- Initiate the movement by rotating the bar outward and upward in a smooth arc, extending from the midline of your body up to a point just below shoulder height.
- Control the return phase by guiding the bar inward and downward back to the starting central position, resisting the pull throughout.
- Finish the designated number of repetitions for one side, then switch to the opposite arm to ensure balanced development.
Why the Landmine Reverse Fly Excels at Building Massive Rear Deltoids
As Petar Klančir articulately points out, the distinctive angled trajectory of this exercise maintains your elbows in an extended position rather than drawing them rearward, which optimizes targeting. This results in a lighter yet more precise loading that prevents the larger back muscles from dominating the movement, keeping the emphasis squarely on the deltoids.
Similar to the classic dumbbell bent-over reverse fly, this landmine adaptation functions primarily as an isolation movement centered on the shoulder joint. The rear deltoid bears the brunt of the workload, delivering direct stimulation for growth, while secondary involvement from the rhomboids and infraspinatus in the upper back adds complementary strengthening. Additionally, your trapezius and triceps muscles will activate to assist in stabilizing and completing the lift, contributing to overall upper body resilience.
A crucial element of Petar Klančir’s approach is his deliberate avoidance of excessive weights that could compromise form—what he terms resisting the ‘ego lift’ temptation. By selecting moderate loads, he maintains impeccable control over the barbell, enabling a complete, fluid range of motion through the full curved path without any jerking or uncontrolled drops. He emphasizes the importance of sustaining constant tension on the working muscles, which keeps the rear deltoids under continuous activation for superior results.
When beginning your training with this exercise, select a weight that permits you to execute 8 to 12 deliberate, high-quality repetitions per arm. Progress cautiously with load increases, as overloading not only heightens injury risk but also shifts emphasis away from the rear delts toward compensatory muscles, ultimately yielding reduced effectiveness and suboptimal growth.
