Bent Over Single Arm Reverse Fly with Weight Plate
Isolates rear shoulders
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 12-15 each arm |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Hinge at hips
- Step 2: Hold plate in one hand
- Step 3: Raise arm out to side
- Step 4: Squeeze rear delt
- Step 5: Switch arms
Equipment
- Weight plate optional
Coaching tips
Benefits
Isolates rear shoulders
Common mistakes
Using momentum
Make it harder
Slower tempo
Make it easier
Bent over dumbbell fly
Breathing
Exhale raising
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.