Supported Single Arm Rear Delt Fly (Dumbbell)

Also known as: Supported Single Arm Rear Delt Fly (Dumbbell).

Bent-over single-arm rear-delt fly with the free hand supported on a bench.

How to perform this exercise

1. Place a stable bench in front and support one hand on its backrest. Keep both feet on the floor and hinge at the hips.
2. Let the other hand hold a dumbbell below the shoulder with a soft elbow bend.
3. Raise the upper arm laterally to about torso height while keeping the elbow angle nearly fixed.
4. Lower under control and switch arms after the set. Do not rotate the torso.