Bent Over Single Arm Twisting Reverse Fly
Targets the rear delts with an added rotational component for greater core engagement.
ShouldersIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Hinge at the hips with a flat back.
- Raise one arm in a reverse-fly pattern while adding a slight torso twist.
- Squeeze the rear delt and upper back.
- Lower with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Targets the rear delts with an added rotational component for greater core engagement.
Common mistakes
Avoid using momentum or rounding the lower back.
Make it harder
Add light dumbbells or slow the tempo.
Make it easier
Perform without the twist or bilaterally.
Breathing
Exhale as you raise and twist, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15 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.