Dumbbell One Arm Reverse Fly (With Support) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell One Arm Reverse Fly (With Support) is an isolation exercise that targets the shoulder muscles, specifically the posterior deltoid, while also engaging the upper back muscles such as the traps and rhomboids as secondary stabilizers. Performed with a single dumbbell, this movement involves hinging at the hips and supporting the upper body—typically by resting the chest on the thigh or a bench—allowing for greater focus on proper form and muscle activation. By lifting the dumbbell laterally with a controlled motion and maintaining a slight bend in the elbow, this exercise helps improve shoulder stability, posture, and rear delt definition, making it an effective choice for upper body training and balanced shoulder development.
How to Perform
Start by choosing a dumbbell that matches your current strength and fitness level, ensuring it’s not too heavy to compromise your form.
Sit on a bench or stability ball, keeping your feet firmly on the floor, with your posture straight and shoulders relaxed.
Grab the dumbbell with one hand, ensuring your palm faces towards your body.
Lean forward slightly and rest your chest on your thigh for support, keeping your back parallel to the ground. This will help stabilize your body throughout the movement.
Allow the dumbbell to hang down in front of you, maintaining a slight bend in your elbow to reduce strain on your joints.
With control, raise the dumbbell out to the side, keeping your arm straight until it reaches shoulder height, making sure your palm is facing the floor at the top.
Pause momentarily at the peak of the movement, focusing on contracting the rear deltoid, then lower the dumbbell back down slowly, ensuring a full range of motion.
Perform the desired number of repetitions, then switch arms and repeat the process on the other side. Ensure that both sides are worked evenly for balanced muscle development.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your movements slow and controlled throughout the exercise, avoiding any swinging or jerking, to fully engage the target muscles.
Pay attention to your breathing—exhale as you lift the dumbbell and inhale as you lower it.
If you feel strain in your lower back, adjust your position or reduce the weight to ensure proper support and form during the exercise.
How Not to Perform
Don’t use excessive weight – Avoid selecting a dumbbell that’s too heavy, as this can cause you to compromise your form and rely on momentum rather than muscle engagement. Use a manageable weight that allows for controlled movement.
Don’t let your lower back arch – Avoid arching your lower back as this puts unnecessary strain on your spine and can lead to discomfort or injury. Keep your core engaged to support your back and maintain a neutral spine throughout the exercise.
Don’t swing the dumbbell – Resist the urge to use momentum to lift the dumbbell. Swinging the weight reduces the effectiveness of the exercise and can strain your shoulder joints. Focus on slow, controlled movements.
Don’t extend your arm too far – Avoid overextending your arm or lifting the dumbbell higher than shoulder height. This can lead to shoulder strain and improper form. Keep your arm parallel to the ground at the peak of the movement.
Don’t lock your elbow – While keeping a slight bend in your elbow is important, avoid fully locking your arm during the movement, as it places excessive pressure on the elbow joint and reduces muscle activation in the shoulder.
Don’t neglect your supporting hand – Make sure the arm you’re using for support is firmly placed on your thigh or a bench. If the supporting arm is unstable, your body will be less balanced, increasing the risk of improper movement or injury.
Don’t rush the movement – Avoid performing the exercise too quickly. Fast movements reduce muscle tension and can lead to incorrect form. Perform the exercise slowly to focus on the rear deltoid and upper back.
Don’t shrug your shoulders – Keep your shoulders relaxed and avoid shrugging them upwards as you lift the dumbbell. This can lead to tension in the neck and upper traps, shifting the focus away from the intended muscles.
Don’t hold your breath – Don’t hold your breath while performing the exercise, as it can cause unnecessary tension and affect your performance. Focus on steady, controlled breathing—exhale as you lift and inhale as you lower.
Don’t perform the exercise without proper support – Never attempt the exercise without proper chest support, as this can lead to unnecessary strain on your lower back. Ensure you’re fully supported to maximize muscle engagement and prevent injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
