Dumbbell One Arm Reverse Fly (with support)

Description

How to Do Dumbbell One Arm Reverse Fly (with support)

1. 1
   Setup

   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.

2. 2
   Setup

   Hold a dumbbell in your working hand with a neutral grip (palm facing your body), allowing it to hang directly below your shoulder.

3. 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. 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. 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.