Single-Arm Reverse Pec Deck Fly
ShouldersIsolationPullMachineBeginner
The reverse pec deck one arm at a time. Working one side allows more range, lets you bring up the lagging side and gives a cleaner squeeze, because the shoulder blade can travel its full path without the other arm taking over.
How to perform
- 1.Sit facing the backrest with your chest on the pad and the handles at shoulder height.
- 2.Take ONE handle with the arm almost straight and hold on with your free hand.
- 3.Open the arm backwards in an arc, driving the elbow out and back.
- 4.Squeeze at the end without twisting the torso to gain range.
- 5.Return under control and finish all reps before switching sides.
Common mistakes
- ●Rotating the torso to follow the arm: that extra range comes from the spine, not the shoulder
- ●Shrugging
- ●Loading the same weight as the two-arm version
- ●Letting the weight drop on the way back
Proper technique
The chest staying on the pad is what keeps this honest: if the torso turns, it is no longer a single-arm fly, it is a rotating row. Hold on with the free hand so you cannot compensate. Match the strong side to the weak side, not the other way round.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Rear deltoid
Secondary
- Side deltoid
- Infraspinatus
- Teres minor
- Rhomboids
- Mid traps
- Lower traps