Single Arm Reverse Pulley Fly with Dumbbell Raise
Targets often-neglected rear delts and upper back while building shoulder stability
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Rear Deltoids, Rhomboids. Secondary: Mid Traps, Shoulders |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~75 kcal |
How to do it
- while standing press one dumbbell forward and slightly above your head, at the same time bring one pulley out sideways
Equipment
- pulley, and a dumbbell optional
Coaching tips
Benefits
Targets often-neglected rear delts and upper back while building shoulder stability
Common mistakes
Using momentum; not pinching shoulder blades at peak contraction
Make it harder
Increase dumbbell raise height; add pause at top
Make it easier
Perform pulley fly only without dumbbell raise
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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