Single Arm Rear Delt Raises/Fly Guide

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.