Single-Arm Lying Rear Delt Fly 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Lying Rear Delt Fly is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. Performed with a single dumbbell, this exercise is ideal for building strength and definition in the posterior delts without engaging secondary muscle groups. To execute, lie on your side on a flat surface or bench, with the dumbbell in your top hand. Keeping a slight bend in the elbow, lift the dumbbell outward and upward in a smooth, controlled arc until it reaches shoulder height. Slowly lower it back to the starting position to complete one rep. This exercise emphasizes strict form to isolate the rear delts and prevent momentum, making it an excellent addition to shoulder-focused workouts.
How to Perform
Grab a dumbbell and position your body on a flat bench so that your chest is fully supported. Your feet can either extend straight behind you or rest firmly on the floor for stability.
Let your working arm hang freely below the bench and grip the dumbbell with a neutral grip, where your palm faces inward. This will be your starting position.
Engage your rear deltoid and take a deep breath. Lift the dumbbell upward and outward in a controlled motion, keeping a slight bend in your elbow throughout the movement.
Stop lifting once your arm reaches shoulder height, ensuring your movement remains smooth and without momentum.
Slowly lower the dumbbell back to the starting position, maintaining control to prevent unnecessary swinging.
Complete the desired number of repetitions on one arm, then switch sides and repeat with the other arm.
Tips
Concentrate on engaging the rear deltoids during the movement, minimizing any involvement from the scapular retractors. Keep the shoulder blades as still as possible.
If you feel any discomfort or pain in the shoulder, try rotating the dumbbell so that your thumbs point outward and your palms face forward. This variation, called the supinated grip, helps externally rotate the shoulder and may alleviate stress.
Perform the movement slowly and with control, ensuring that momentum doesn’t take over. Focus on smooth, deliberate motion for maximum muscle activation.
Allow the arm to move freely, but avoid locking your elbow at the top or bottom of the movement. This keeps constant tension on the target muscle.
How Not to Perform
Avoid Using Momentum: Do not swing your arm or use any jerking motion to lift the dumbbell. Momentum will shift the focus away from the rear deltoids and can lead to muscle strain or injury. Instead, keep the movement smooth and controlled to properly target the rear delts.
Do Not Overextend the Elbows: Avoid fully locking out your elbows at any point during the exercise. Locking out can reduce tension on the target muscle and stress the joints. Keep a slight bend in your elbow throughout the movement to maintain muscle engagement.
Don’t Use Too Much Weight: Lifting a dumbbell that's too heavy can cause you to compromise form, relying on other muscle groups or momentum. Choose a weight that allows you to perform the exercise with proper form while still challenging your rear deltoids.
Don’t Let the Shoulder Blades Move Excessively: Avoid allowing your shoulder blades to retract or move excessively during the movement. Keep the movement isolated to the shoulder joint, focusing on the rear deltoids, and limit any scapular involvement to prevent unnecessary strain on the upper back.
Avoid Shrugging Your Shoulders: Keep your shoulders relaxed and avoid shrugging them upwards. Shrugging takes the emphasis away from the rear delts and engages the traps. Focus on lifting the dumbbell with your rear deltoid while keeping your shoulders stable and relaxed.
Don’t Rush the Reps: Avoid rushing through the repetitions. Fast movements reduce the time the muscle is under tension, leading to less effective muscle engagement. Perform each rep slowly to maximize rear deltoid activation and prevent unnecessary strain on the shoulder.
Don’t Arch Your Back: Keep your spine neutral and avoid arching your lower back. An arched back can lead to discomfort or injury, particularly in the lower back. Focus on maintaining a stable core to ensure your body stays aligned throughout the movement.
Variations
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.
Alternatives
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.
