Single-arm side lying rear fly

• Isolates one side at a time to work on movement patterns and imbalances
• Great burnout movement on shoulder day
• Strengthens important postural muscles in the upper back
• Eliminates the use of momentum from the rest of the body
• Builds strength and shape in the rear deltoid muscle of the shoulder
• Increases overall upper-body strength
• Improves range of motion and flexibility in the shoulder joint

1. Lay down on a flat bench with your chest down and your feet flat on the floor.
2. Place your elbow directly beneath your shoulder and hold a dumbbell in the hand of the arm that is in contact with the bench.
3. Keep your other arm in front of your body for support.
4. Ensure that your palm is facing your torso as you hold the dumbbell with your arm extended and your elbow slightly bent.
5. Raise your arm with the dumbbell to the side until your elbow is at shoulder height and your arm is parallel to the floor.
6. Pause for a few seconds at the top of the motion.
7. Slowly lower the dumbbell back to the starting position.
8. Keep your core tight and your back straight throughout the exercise.
9. Repeat for the recommended amount of repetitions.
10. Variation: You can perform this exercise with both arms at the same time and with the palms of your hands facing back instead of facing your torso.

1. While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbell to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.

1. Perform some light cardio exercises, such as jogging or jumping jacks, to increase blood flow and warm up your muscles.
2. Do some dynamic stretches for the shoulders and upper body, such as arm circles or shoulder rolls, to loosen up the joints and

1. Start with a light weight: When starting out with the single-arm side lying rear fly, it is important to begin with a light weight. This will help you focus on your form and technique without putting too much strain on your muscles.
2. Maintain proper form: It is crucial to maintain proper form throughout the exercise to avoid injury. Keep your core tight, back straight, and arm extended throughout the movement.
3. Control the movement: Slowly raise the dumbbell to the side until your elbow is at shoulder height and your arm is parallel to the floor. Avoid using momentum or swinging your arm to complete the movement.
4. Breathe properly: Exhale as you raise the dumbbell and inhale as you lower it back to the starting position. This will help you maintain control and stability during the exercise.
5. Start with moderate reps: Begin with a moderate number of repetitions, such as 8-12 reps per set. As you become more comfortable and stronger, you can increase the number of reps to challenge yourself.
6. Use proper weight progression: Gradually increase the weight of the dumbbell as you become stronger and more experienced. This will help you continue to challenge your muscles and see progress over time.
7. Listen to your body: Pay attention to how your body feels during the exercise. If you experience any pain or discomfort, stop immediately and consult a professional. It