Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Traps, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

One Arm Dumbbell Rear Delt Fly On Incline Bench Overview

The one arm dumbbell rear delt fly on an incline bench is an excellent exercise to isolate the rear delt.

Since the exercise is an unilateral movement, you can focus on isolating each rear delt one at a time to make sure you’re building both at an equal rate. By supporting your chest on an incline bench, you prohibit any excess movement during the exercise and focus solely on training the rear delt muscle.

One Arm Dumbbell Rear Delt Fly On Incline Bench Instructions

  1. Position an incline bench at roughly 40-50 degrees and select the desired weight from the rack.
  2. Lay flat against the bench and allow the arms to hang straight down from the shoulders with a neutral grip.
  3. Take a deep breath and pull the dumbbell towards the ceiling using the rear deltoid.
  4. Slowly lower the dumbbell back to the starting position under control.
  5. Repeat for the desired number of repetitions on both sides.

One Arm Dumbbell Rear Delt Fly On Incline Bench Tips

  1. Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. Move the shoulder within the joint, not the shoulder blade on the ribcage.
  2. Keep the abs braced and don’t arch the back at the top of the movement.
  3. If you can’t hinge to 90 degrees, then hinge as far as comfortably possible while completing the exercise. Or, you could also take a seated position to complete the exercise as well.
  4. If you experience shoulder pain during the movement then it may be beneficial to rotate the dumbbells until the thumbs are pointing away from one another and the palms are facing forward. This is also known as a supinated grip and will externally rotate the shoulder.
  5. Don’t jut your head forward during the movement - this about stimulation for a small muscle group. Focus during the movement and don’t just rely on momentum.
  6. Allow the arms to move freely but don’t lock out the elbows.