Single Arm Rear Delt Raises/Fly Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: front deltoids
- secondary: back deltoids
- tertiary: trapezius
How to perform?
The single arm rear delt raise, also known as a rear delt fly, is an isolation exercise that targets the rear deltoid muscles in the shoulders. The exercise is performed by holding a weight in one hand and raising it to the side of the body while keeping the elbow slightly bent. The weight should be raised until the arm is parallel with the floor and then slowly lowered back to the starting position. This exercise can be done seated or standing, with or without a weight bench, and using dumbbells or a cable machine. The single arm variation allows for each arm to work independently, leading to a greater overall activation of the targeted muscles.
Variations
Cable Lateral Raises (Shoulder Flys)
isolationFront Raises
isolationMachine Lateral Raises (Shoulder Flys)
isolationLateral Raises (Shoulder Flys)
isolationLying Side Raises
isolationRear Delt Raise (Rear Delt Fly)
isolationSeated Rear Delt Raise/Fly
isolationRear Delt Raise (Rear Delt Fly)
isolationBent-over dumbell raises (Bent-over rear delt raises/fly)
isolationSeated Rear Delt Raise/Fly
isolationSingle-Arm Rear-Delt Cable
isolationIncline dumbbell rear delt raise
isolationRear Delt Raise (Rear Delt Fly)
isolationBent-over dumbell raises (Bent-over rear delt raises/fly)
isolationIncline dumbbell rear delt raise
isolationSeated Rear Delt Raise/Fly
isolation
Similar Exercises
Alternated dumbbell shoulder press
compoundBehind-the-Neck Press
compoundClean And Press
compoundMachine Shoulder Press
compoundPush Press
compoundSeated Arnold Press
compoundSeated Barbell Shoulder Press
compoundSeated Dumbbell Shoulder Press
compoundStanding Barbell Shoulder Press (Overhead Press)
compoundStanding Dumbbell Arnold Press
compoundStanding Dumbbell Shoulder Press
compoundUpright Barbell Row
compoundUpright Dumbbell Row
compoundBarbell Front Raises
isolationCable front raise
isolationSeated Front Raises
isolationShoulder Taps
isometricSide Plank Pull
isometric