← All exercises Exercise Single-Arm Dumbbell Rear Delt Fly Isolation | Intermediate
Standing bent forward with the free hand braced on a bench for support, raise a dumbbell out to the side in a horizontal arc, isolating one rear delt at a time.
Tips & instructions Instructions
Lead with the elbow rather than the hand, and stop once the arm reaches shoulder height.
Progression
The bench support reduces torso sway, letting the rear delt take more of the load instead of momentum from the hips.
Muscle groups Primary: Rear Delts
Secondary: Mid Traps
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