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All exercises

Dumbbell one arm reverse fly (with support)

Beginner

Dumbbell one arm reverse fly (with support) is a isolation dumbbell exercise for the rear delts, also working the traps and upper back.

Trained one side at a time.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper back

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Lever seated reverse flyMachine
  • Lever seated reverse fly (parallel grip)Machine
  • Dumbbell reverse flyDumbbell
  • Dumbbell rotation reverse flyDumbbell
  • Dumbbell rear flyDumbbell
  • Cable supine reverse flyCable

Harder variations

  • Dumbbell rear flyDumbbell
  • Dumbbell reverse flyDumbbell
  • Dumbbell rotation reverse flyDumbbell
  • Cable cross-over reverse flyCable
Logged today · 90 seconds restDumbbell one arm reverse fly (with support)

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band