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
Main muscles working (thicker lines)
Starting position
Lie face down on a bench set to a low incline, holding a dumbbell in one hand with the arm hanging straight down and the other hand gripping the bench leg.
Keep a slight bend in the working elbow and your chest on the pad.
Raise the dumbbell out to the side until the arm is level with your torso.
Pause for a second at the top.
Lower slowly, finish the set, then switch arms.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Chest stays on the pad
Arm goes wide, not back
Don't twist toward the working side
Common mistakes
Rotating the torso to lift the weight
Bending the elbow into a row
Rushing the lowering
Safety notes
Use a light dumbbell and keep the neck neutral.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.