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Exercise 0359 · REF e25F58f

Dumbbell One Arm Reverse Fly (with Support) exercise animation

Dumbbell One Arm Reverse Fly (with Support)

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Bracing against a bench or support while doing a one-arm reverse fly removes torso sway, isolating the rear delt on the working side without any assistance from momentum. Training unilaterally also exposes rear delt imbalances that are common given how asymmetrically people use their dominant arm day to day. Light weight and a controlled squeeze at the top matter more than load here.

How to Do the Dumbbell One Arm Reverse Fly (with Support)

  1. Sit on a bench with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing inwards.
  3. Lean forward and place your free hand on the bench for support.
  4. Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Dumbbell One Arm Reverse Fly (with Support) primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell One Arm Reverse Fly (with Support) work?
The Dumbbell One Arm Reverse Fly (with Support) primarily targets the delts, with the trapezius and rhomboids assisting.
What equipment do I need for the Dumbbell One Arm Reverse Fly (with Support)?
The Dumbbell One Arm Reverse Fly (with Support) is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Reverse Fly (with Support)?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.