Single-Arm Seated Rear Delt Fly 101 Video Tutorial
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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 Seated Rear Delt Fly is a shoulder-focused exercise that primarily targets the rear deltoids (shoulders). Performed while seated, the movement isolates the rear deltoid, helping to improve shoulder strength and stability. This exercise requires a dumbbell for resistance, allowing for controlled, unilateral movement that reduces the risk of muscle imbalances. With no secondary muscle targets, it is highly effective for enhancing the posterior shoulder region, contributing to better posture and overall shoulder development. This exercise is great for building strength and definition in the shoulders.
How to Perform
Sit on the edge of a flat bench while holding a dumbbell with a neutral grip in one hand. Let your working arm hang straight down by your side. For added stability, rest your non-working forearm on your knee.
Lean forward slightly at the waist, keeping your torso bent at about a 45-degree angle. Ensure your head stays up and your eyes are looking forward. This is your starting position.
Take a deep breath, then lift the dumbbell upwards, focusing on engaging the rear deltoid muscle. Continue raising the dumbbell until your arm is parallel to the floor, or as high as your range of motion allows.
Once you reach the top of the movement, pause briefly and squeeze the rear deltoid to maximize muscle activation.
Slowly and under control, lower the dumbbell back to the starting position, resisting gravity to keep tension on the muscle.
Perform the desired number of repetitions on one side, then switch to the opposite arm and repeat the process.
Keep your core engaged throughout the movement to maintain proper posture and avoid unnecessary strain on your lower back.
Ensure that the motion remains slow and controlled, avoiding jerking or swinging the weight.
If you feel any discomfort in the shoulder joint, reduce the range of motion or lighten the weight.
Tips
Direct your attention to engaging the rear deltoids rather than focusing on the movement of the scapula. The movement should be concentrated at the shoulder joint, with minimal scapular retraction.
If you feel discomfort in your shoulder while performing the exercise, try rotating the dumbbell so that your palms face forward and your thumbs point away from each other. This adjustment, known as a supinated grip, helps externally rotate the shoulder, potentially reducing pain.
Perform each rep with a slow and controlled motion, ensuring you do not rely on momentum to lift the weight. Focus on deliberate, smooth movements throughout the set.
Allow your arms to move naturally during the exercise, but avoid locking your elbows completely at the top of the motion to maintain constant tension on the rear deltoid.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing the dumbbell to lift it. Relying on momentum shifts the focus away from the rear deltoids and can increase the risk of injury. Focus on controlled, slow movements to ensure the target muscle is engaged throughout.
Don’t Overextend the Elbow: Avoid locking out your elbow at the top of the movement. Keeping a slight bend in your elbow ensures that the rear deltoids remain under constant tension, maximizing muscle engagement and minimizing strain on the joints.
Don’t Use Too Much Weight: Using a weight that is too heavy can lead to poor form, increase the likelihood of injury, and make it harder to isolate the rear deltoid. Choose a weight that allows for proper control throughout the range of motion.
Avoid Shrugging the Shoulders: Do not raise or shrug your shoulders during the exercise. This can shift the emphasis to your traps rather than your rear deltoids. Keep your shoulders down and relaxed, focusing on the movement at the shoulder joint.
Don’t Round Your Back: Avoid rounding your back as you lean forward. Keep your chest open and maintain a neutral spine to prevent strain on your lower back. Engage your core to stabilize your torso during the exercise.
Don’t Swing the Dumbbell: The dumbbell should move in a controlled, deliberate arc. Swinging the weight will waste energy and reduce the effectiveness of the exercise. Move at a steady pace, ensuring the rear deltoid is the primary muscle doing the work.
Avoid Overreaching: Don’t lift the dumbbell too high, as this can lead to shoulder strain. Focus on bringing the weight to shoulder height or slightly lower, depending on your range of motion, to ensure proper form and muscle activation.
Don’t Forget to Breathe: Avoid holding your breath during the movement. Focus on breathing steadily, exhaling as you lift the dumbbell and inhaling as you lower it to keep your body relaxed and efficient throughout the set.
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.
