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Shoulders · Dumbbell · Beginner

How to do Dumbbell One Arm Reverse Fly (With Support)

The dumbbell one arm reverse fly (with support) is an isolation exercise targeting the rear deltoids, with additional activation of the trapezius and rhomboids. It is performed seated, with one arm supported on a bench for stability, making it accessible for those developing shoulder strength and control.

Dumbbell One Arm Reverse Fly (With Support) demonstration
Primary muscle
Shoulders
Also works
Trapezius and Rhomboids
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell One Arm Reverse Fly (With Support), step by step

  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

Dumbbell One Arm Reverse Fly (With Support) works your shoulders as the main mover, with help from your trapezius and rhomboids.

Track Dumbbell One Arm Reverse Fly (With Support) in SPLYT

Dumbbell One Arm Reverse Fly (With Support) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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