L
Salihaku
EXERCISE
Unilateral Rear Delt Fly
Performing the movement one arm at a time allows for better focus on the target muscle and helps correct any strength imbalances.
Level:Intermediate
Type:Machine-based
Technique
How to perform
1
Set up in the machine as you would for a standard rear delt fly (facing the pad).
2
Grasp only one handle. Use your free hand to brace yourself on the machine's frame to keep your torso stable.
3
Pull the handle back and to the side, focusing on squeezing your shoulder blade and rear deltoid. Avoid rotating your torso.
4
Hold the peak contraction for a moment, then slowly return the handle to the start.
5
Complete the desired number of reps, then switch arms.
