One Arm Dumbbell Rear Delt Fly

Instructions

1. 1

   Sit on a bench with your feet flat on the ground and your back straight.

2. 2

   Hold a dumbbell in one hand with your palm facing inwards.

3. 3

   Lean forward and place your free hand on the bench for support.

4. 4

   Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.

5. 5

   Pause for a moment at the top, then slowly lower your arm back down to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch arms.