Single-Arm Side Lying Rear Fly 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
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 Side Lying Rear Fly is an isolation exercise that emphasizes the rear deltoid, helping develop shoulder balance and posture. Lying on your side, the dumbbell is lifted in an arc across the body and away from the floor. This position minimizes momentum and isolates the shoulder more effectively than standing variations. Secondary engagement includes the traps, which assist with scapular stability throughout the motion.
How to Perform
Lie on one side on a flat bench or floor with your knees slightly bent.
Hold a dumbbell in the top arm, letting it hang across your torso.
Keep a slight bend in your elbow and your palm facing down.
Raise the dumbbell in a wide arc away from your torso until it’s in line with your shoulder.
Pause briefly at the top, squeezing your rear delt.
Lower the dumbbell slowly with control.
Perform all reps, then switch sides.
Exhale as you lift, inhale as you lower.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body still—let the shoulder do the work.
Use a light dumbbell to isolate the rear delt effectively.
Focus on feeling the contraction in the back of the shoulder.
Don't swing the dumbbell; use slow, controlled motion.
Keep a neutral wrist and steady breathing throughout.
Avoid lifting too high to prevent shoulder joint strain.
How Not to Perform
Don’t twist your torso to help lift the dumbbell.
Don’t let momentum replace muscle activation.
Don’t use a heavy weight—this exercise is about control.
Don’t lock your elbow—maintain a slight bend.
Don’t shrug your shoulder upward—stay focused on the rear delt.
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.
