Single Arm Standing Reverse Fly

Beginner Level of Difficulty

The single arm standing reverse fly is a shoulder exercise that isolates the posterior deltiod. The posterior deltoid helps the shoulder to maintain proper positioning in the shoulder girdle which improves posture.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Exercise Band

Exercise Band

The exercise band is used in resistance training. The bands comes in a variety of colours depending on the amount of tension they offer. The exercise bands give constant resistance throughout the entire range of motion during an exercise and cause less stress on the joints.

Exercise Instructions

single arm standing reverse fly - step 1

Step 1

Start with your feet shoulder width apart with a soft bend in your knees. Square your shoulders off to the theraband with your arm raised to shoulder height.

single arm standing reverse fly - step 2

Step 2

Open your arm up to the outside of the body. Make sure to kee your arm straight and pull open until the bandtouches your chest.

single arm standing reverse fly - step 3

Step 3

Return your arm back to a 90 degree angle with your body and repeat.