ShouldersIntermediate
Single-Arm Chest-Supported Dumbbell Rear Delt Fly
A one-arm reverse fly lying chest down on a low incline bench, the free hand holding the bench leg. Working one side at a time lets you focus on each rear delt and even out imbalances.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rotator Cuff
- Sets
- 3
- Reps
- 12–15 per side
- Rest
- 30–45s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.