Machine Side Seated Single-Arm Rear Delt Fly
The machine rear delt fly one arm at a time, seated sideways so the working arm reaches straight ahead to the lever and sweeps it out to the side.
How to do it
Setup
Seated sideways on the rear delt machine, the working hand on the lever handle straight in front at shoulder height, the free hand on the pad.
Steps
- Sweep the straight arm out to the side at shoulder height.
- Keep the chest facing forward; only the arm travels.
- Return the handle to the front under control; switch sides after the set.
Common mistakes
Turning the trunk to follow the arm: the chest stays square; the shoulder does the work. Dropping the arm below shoulder height: keep the sweep level. Bending the elbow into a row: a long arm through the arc.
Breathing
Exhale opening the arm, inhale returning.
