The Single Arm Dumbbell Rear Delt Fly is a beginner dumbbell rear-delt fly that primarily trains the shoulders, with the back assisting. It is useful for training the rear delts and upper back through horizontal shoulder abduction.
Primary muscles
shoulders
Secondary muscles
back
Equipment
dumbbell
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
shoulders
Secondary muscles
back
THE MOVEMENT
How to perform
Support or hinge the torso so it stays still while one dumbbell hangs below the shoulder.
Keep a soft bend in the working elbow.
Raise the arm out and slightly back, leading with the elbow.
Lower slowly, complete the set, then switch sides.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Lead with the elbows and keep the movement controlled.
Use a range that keeps tension on the rear delts instead of forcing the hands too far behind you.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Using torso momentum to move the load.
Shrugging and letting the upper traps dominate.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single Arm Dumbbell Rear Delt Fly Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Dumbbell Rear Delt Fly estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
5 kg
6.7 kg
8.3 kg
11.7 kg
60 kg
5.6 kg
7.4 kg
9.2 kg
12.9 kg
70 kg
6.1 kg
8 kg
10 kg
14.1 kg
80 kg
6.5 kg
8.6 kg
10.7 kg
15.1 kg
90 kg
6.9 kg
9.1 kg
11.4 kg
16.1 kg
100 kg
7.3 kg
9.6 kg
12 kg
16.9 kg
110 kg
7.6 kg
10.1 kg
12.5 kg
17.7 kg
120 kg
7.9 kg
10.5 kg
13 kg
18.3 kg
Single Arm Dumbbell Rear Delt Fly Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Dumbbell Rear Delt Fly estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
2.1 kg
2.8 kg
3.5 kg
4.9 kg
50 kg
2.8 kg
3.7 kg
4.6 kg
6.5 kg
60 kg
3.2 kg
4.3 kg
5.3 kg
7.5 kg
70 kg
3.5 kg
4.6 kg
5.8 kg
8.1 kg
80 kg
3.7 kg
4.9 kg
6.1 kg
8.5 kg
90 kg
3.8 kg
5 kg
6.2 kg
8.8 kg
100 kg
3.8 kg
5.1 kg
6.3 kg
8.9 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Machine Rear Delt Fly, Dual Cable Rear Delt Fly, and Single Arm Cable Rear Delt Fly.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single Arm Dumbbell Rear Delt Fly in IronYou.
Keep your last session, progress and next target with you when you train.