Single-Arm Chest-Supported Rear Delt Fly

Body region

• Shoulders
• Back

Equipment

• Dumbbells
• Adjustable Bench or Flat Bench

Technique

1. Lie face down on a bench set flat or to a low incline, chest on the pad.
2. Hold a light dumbbell in one hand below the shoulder, palm facing in, elbow softly bent; hold the bench with the other hand.
3. Raise the arm out to the side until it is level with your body.
4. Pause, lower slowly, finish the set and switch arms.

Cues

• Lead with the elbow and keep its bend fixed.
• Keep the chest and both shoulders on the pad.

Common mistakes

• Rolling the torso open to lift higher.
• Bending the elbow more as you lift, turning it into a row.

Alternatives

• Rear Delt Fly
• Face Pull
• Side-Lying Rear Delt Raise