Description
A one-arm dumbbell reverse fly exercise primarily targets the rear deltoids, with secondary benefits to the rhomboids and traps. The exercise involves leaning on a bench with one arm and lifting a dumbbell with the other in a reverse fly motion.
How to Do Dumbbell One Arm Reverse Fly (with support)
- 1Setup
Stand beside a flat bench, placing your non-working hand and knee on the bench for support, keeping your back flat and parallel to the floor.
- 2Setup
Hold a dumbbell in your working hand with a neutral grip (palm facing your body), allowing it to hang directly below your shoulder.
- 3
Keeping a slight bend in your elbow, initiate the movement by squeezing your shoulder blade and raising the dumbbell out to the side until your arm is parallel with your torso.
- 4
Focus on contracting your rear deltoid at the top of the movement, ensuring the movement comes from your shoulder and not your lower back.
- 5
Slowly lower the dumbbell back to the starting position with control, resisting the weight throughout the eccentric phase.
Tips
- Maintain a slight bend in your elbow throughout the entire movement to prevent locking the joint and to keep tension on the rear deltoid.
- Imagine you are trying to touch your shoulder blade to your spine to ensure proper scapular retraction and engagement of the target muscles.
- Keep your head in a neutral position, aligning your spine from your neck to your tailbone to avoid strain and maintain proper form.
- Control the eccentric (lowering) phase of the movement; this slow, controlled descent maximizes muscle fiber recruitment and growth.
Common Mistakes
- ×Using momentum to swing the weight rather than controlled muscle contraction; instead, select a lighter weight that allows for strict form and a deliberate squeeze.
- ×Raising the dumbbell too high, which can engage the upper trapezius excessively instead of isolating the rear deltoid; ensure your arm only goes as high as parallel to your torso.
- ×Rounding your back during the exercise, which puts undue stress on the spine; keep your back flat and core engaged throughout the set.
Variations
Dumbbell Rotation Reverse Fly
Strengthen your posterior deltoids and upper back with the Dumbbell Rotation Reverse Fly.
Dumbbell Reverse Fly
Strengthen your posterior deltoids and upper back with the dumbbell reverse fly. Learn proper form to enhance shoulder stability and posture.
Dumbbell Lying One Arm Rear Lateral Raise
Isolate and strengthen your rear deltoids with the Dumbbell Lying One Arm Rear Lateral Raise. This exercise targets shoulder stability and definition.
Dumbbell Incline Alternate Reverse Fly
Strengthen your rear deltoids and upper back with the Dumbbell Incline Alternate Reverse Fly.
Related Exercises
Dumbbell Rear Lateral Raise
Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing
Dumbbell Rear Fly
Strengthen your rear deltoids with the dumbbell rear fly. This isolation exercise helps improve shoulder stability and posture.
Dumbbell Rear Delt Fly (45 degrees)
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Dumbbell Bent Over Alternate Rear Delt Fly
Build strong, defined rear deltoids with the Dumbbell Bent Over Alternate Rear Delt Fly.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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