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Single-Arm Bent-Over Rear Delt Fly 101 Video Tutorial

Gym Modified Variation Strength


Single-Arm Bent-Over Rear Delt Fly
Single-Arm Bent-Over Rear Delt Fly

Exercise Synopsis

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The Single-Arm Bent-Over Rear Delt Fly is a targeted exercise aimed at strengthening the shoulders, with secondary engagement of the lats. Executed in a bent-over position, typically with a dumbbell in hand, this exercise involves raising the arm out to the side in a controlled motion, focusing on activating the rear deltoid muscles. By isolating the rear deltoids through this movement, it helps enhance shoulder stability and overall shoulder strength. Additionally, engaging the lats provides additional support and stabilization throughout the exercise, making it an effective compound movement for upper body development.

How to Perform

  1. Begin by grabbing a dumbbell with a neutral grip and positioning yourself with a slight bend at the waist, ensuring your torso is forward and your head is up with eyes facing forward.

  2. Allow your arm to hang naturally by your side, establishing the starting position for the exercise.

  3. Take a deep breath and initiate the movement by pulling the dumbbell upwards towards the ceiling, focusing on engaging the rear deltoid muscles.

  4. Continue raising the dumbbell until your arm is parallel to the ground or reaches your maximum range of motion, maintaining control throughout the movement.

  5. Slowly lower the dumbbell back to the starting position in a controlled manner, feeling the tension in your shoulders and lats.

  6. Complete the desired number of repetitions with one arm before switching to the other side, ensuring balanced development between both shoulders.

  7. Throughout the exercise, maintain proper form and avoid swinging or using momentum to lift the weight, focusing on isolating the targeted muscles for optimal results.

  8. Remember to breathe consistently and rhythmically throughout the movement, exhaling as you lift the dumbbell and inhaling as you lower it.

  9. If needed, adjust the weight of the dumbbell to ensure that you can perform the exercise with proper technique and control, avoiding strain or injury.

  10. Incorporate this exercise into your shoulder workout routine to effectively target the shoulders and lats, promoting strength, stability, and muscular balance in the upper body.


  1. Concentrate on engaging the rear deltoid muscles rather than the scapular retractors, ensuring targeted activation of the shoulders.

  2. Execute the movement with deliberate and controlled motions, avoiding reliance on momentum to maximize muscle engagement.

  3. Permit the arms to move naturally throughout the exercise while avoiding complete extension of the elbows, maintaining tension in the targeted muscles for optimal results.

  4. Maintain proper form and alignment throughout the exercise, focusing on the intended muscle group and avoiding unnecessary strain on surrounding muscles.

  5. Prioritize quality over quantity, performing each repetition with precision and attention to detail to effectively stimulate muscle growth and development.

  6. Adjust the weight of the dumbbell as needed to ensure proper technique and control, avoiding excessive strain or discomfort.

  7. Incorporate this exercise into a comprehensive shoulder workout routine to effectively target the shoulders and lats, promoting balanced muscle development and strength.

How Not to Perform

  1. Avoid using excessive weight that compromises form; select a dumbbell that allows for proper execution of the movement without strain.

  2. Do not round the back or hunch the shoulders; maintain a flat back and keep the shoulders pulled down and back to minimize strain on the spine.

  3. Avoid swinging the arm or using momentum to lift the weight; focus on controlled movements to effectively target the shoulder and lats.

  4. Do not allow the elbow to lock out at the top of the movement; maintain a slight bend in the elbow to keep tension on the targeted muscles.

  5. Avoid shrugging the shoulder excessively; instead, focus on engaging the shoulder blade and pulling it towards the spine to activate the rear deltoids and lats.

  6. Do not rush through the exercise; perform each repetition slowly and with proper form to maximize muscle engagement and minimize the risk of injury.

  7. Avoid raising the arm higher than shoulder level; maintain control and stop the movement when the arm is parallel to the ground to prevent overextension and strain.

  8. Do not neglect proper breathing; exhale as you lift the weight and inhale as you lower it to maintain oxygen flow and energy throughout the exercise.

  9. Avoid allowing the torso to rotate or twist during the movement; stabilize the core and focus on isolating the shoulder and lats for optimal results.

  10. Do not neglect proper warm-up and stretching before performing the exercise; prepare the muscles and joints to prevent injury and ensure optimal performance.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


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