Posterior Deltoids
The reverse fly is the most effective way to target the rear delt. You can use cables, bands or free weights. You can do different pull exercises with some shoulder abduction to change it up but today, I’ll share how to do single arm reverse flys using free weights.
Single Arm Reverse Flys
Start with 5lb-8lb weights and 12-15 repetitions.
- Stand with feet hip width distance apart, bend softly at your knees and flex forward at your hips
- Use your left hand to support your weight by placing it on your left knee. Engage your core for support
- Hold a 5lb to 8lb dumbbell in your right hand, palm facing your left leg.
- Have a slight bend in your right elbow. Leading with the right elbow, bring your right arm out perpendicular to your torso.
- With control, bring your right arm back to starting position
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