Single-arm side lying rear fly

The single-arm side lying rear fly is an upper-body exercise that targets the rear deltoid of the shoulder. By performing the movement lying on a bench, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout.

Benefits

Isolates one side at a time to work on movement patterns and imbalances
Great burnout movement on shoulder day
Strengthens important postural muscles in the upper back

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Level: Intermediate

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Single-arm side lying rear fly Images

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Single-arm side lying rear fly Instructions

Single-arm side lying rear fly muscle diagram

While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
Slowly lower the dumbbell to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.

Alternative Exercises for Single-arm side lying rear fly

Incline dumbbell reverse fly

Muscle Targeted: Shoulders

Equipment Type: Dumbbell

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Lying rear delt fly

Muscle Targeted: Shoulders

Equipment Type: Barbell

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