Machine Side Seated Single Arm Rear Delt Fly
How to do it
Starting position
- Set the pec deck to the rear delt position and sit sideways on the machine.
- Lean the side of your chest against the pad to stabilize your torso.
- Grip the handle with your outside hand and extend your arm forward.
Movement
- Keeping your arm nearly straight, pull the handle behind your body.
- Pause briefly where your rear delts contract.
- Slowly bring it back forward.
- Complete the target reps and turn to sit facing the other way.
Breathing
Exhale as you open, inhale as you return.
Cautions
- Use light weight. The rear delts are small muscles.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Pec deck (fly machine) |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
9 similar exercises
Representative exercise: Machine Side Seated Single Arm Rear Delt Fly
- Band One Arm Seated Delt Row
- Seated Reverse Fly on Chair
- Lever Incline Chest Supported Reverse Delt Fly (plate loaded)
- Seated Reverse Fly on Chair (Demo 2)
- Seated Bent Over Reverse Fly on a Chair
- Lever Seated Bent Over Rear Delt Fly
- Lever Seated Neutral Grip Reverse Fly
- Lever Seated Reverse Fly (Parallel Grip)
- Resistance Band Seated Bent Over Reverse Fly on a Chair
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the pec deck (fly machine), each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Reverse Pec Deck FlyEasierLever Incline Chest Supported Reverse Delt Fly (plate loaded)EasierSuspension Reverse FlyHarderSuspension Split FlyHarderDumbbell Lying One Arm Rear Lateral RaiseSimilar exerciseResistance Band 90° External RotationSimilar exerciseCable Bent Over One Arm Rear Lateral RaiseSimilar exerciseDumbbell Lying Rear Lateral RaiseSame muscle · different equipmentBarbell Rear Delt RaiseSame muscle · different equipmentSuspension Y-Lateral RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.