Dumbbell single arm rear delt fly

Muscles worked: Shoulders
Shoulders
🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, holding a dumbbell in one hand. Slightly bend knees and hinge forward, keeping back straight and core engaged. Let arm hang naturally. Raise arm to the side, parallel to the floor, with a slight elbow bend. Pause, squeeze shoulder blades. Lower slowly. Repeat on the other side.

Muscles Worked

Rear delt

Tips

Maintain a neutral spine. Engage your core. Focus on shoulder movement, not torso momentum. Control the weight throughout. Avoid shrugging; keep shoulders relaxed. Start with a lighter weight.

Similar exercises

Cable machine single arm rear delt fly Shoulders · 🔧 cable machine 1/10 Dumbbell single arm chest fly Shoulders · 🔧 Dumbbells, Flat Bench 2/10 Dumbbell single arm low fly Chest · 🔧 Dumbbell 2/10 Kettlebell single arm floor fly Shoulders · 🔧 Kettlebell 2/10 Resistance band rear delt fly Back · 🔧 Resistance band 1/10 Dumbbell single arm overhead lunge Glutes, Hamstrings, Abs, Shoulders · 🔧 Dumbbells 5/10 Dumbbell single arm shoulder press Shoulders · 🔧 Dumbbell 3/10 Dumbbell single arm lateral raise Shoulders · 🔧 Dumbbell 2/10
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