How to do the Dumbbell One Arm Reverse Fly (with Support)
Dumbbell One Arm Reverse Fly (with Support) is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Dumbbell One Arm Reverse Fly (with Support) demonstration · © GymiaFit
Dumbbell One Arm Reverse Fly (with Support) at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell One Arm Reverse Fly (with Support) step by step
- 1Sit on a bench with your feet flat on the ground and your back straight.
- 2Hold a dumbbell in one hand with your palm facing inwards.
- 3Lean forward and place your free hand on the bench for support.
- 4Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- 5Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Reverse Fly (with Support) — questions
What muscles does the Dumbbell One Arm Reverse Fly (with Support) work?
The Dumbbell One Arm Reverse Fly (with Support) primarily targets the Delts. It also recruits the Trapezius, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell One Arm Reverse Fly (with Support)?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Reverse Fly (with Support) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Reverse Fly (with Support)?
Dumbbell Front Raise, Dumbbell Front Raise V. 2, Dumbbell Full Can Lateral Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Reverse Fly (with Support) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.