Single Arm Supported Dumbbell Rear Delt Fly
In SetGrip: Dumbbell Rear Delt Fly (Single Arm, Supported)
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Position
- Lying
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Bracing your free hand on a bench takes the balance problem out of the bent-over rear delt fly, letting you hinge with confidence and think only about the working arm's arc. That support makes it the friendliest entry point in the rear delt fly family, and the one-arm setup quickly shows whether one side lags.
How to do the Single Arm Supported Dumbbell Rear Delt Fly
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards.
- Lean forward and place your free hand on the bench for support.
- Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Supported Dumbbell Rear Delt Fly work?
The Single Arm Supported Dumbbell Rear Delt Fly primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Single Arm Supported Dumbbell Rear Delt Fly good for beginners?
Yes. The Single Arm Supported Dumbbell Rear Delt Fly is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Supported Dumbbell Rear Delt Fly?
If you cannot do the Single Arm Supported Dumbbell Rear Delt Fly, try the Machine Rear Delt Fly, the Neutral Grip Machine Rear Delt Fly or the Incline Bench Dumbbell Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Supported Dumbbell Rear Delt Fly, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.