Dumbbell One Arm Reverse Fly (with support) exercise animation (Hombre)

Dumbbell One Arm Reverse Fly (with support)

Músculo objetivo
Deltoid Posterior
Músculos sinergistas
Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipamiento
Dumbbell
Parte del cuerpo
Shoulders
Tipo
Strength

The dumbbell one arm reverse fly (with support) is a unilateral shoulder isolation exercise that targets the rear deltoid, with help from the side deltoid, infraspinatus, teres minor, and the lower and middle trapezius. Bracing your free hand on a bench or incline lets you hinge over and lift one arm at a time, removing momentum so the working rear delt does the work.

Cómo hacer el Dumbbell One Arm Reverse Fly (with support)

  1. 1Set a flat or incline bench beside you and place a single dumbbell on the floor within reach.
  2. 2Stand in a staggered stance and hinge forward at the hips, bracing your non-working hand flat on the bench so your torso is supported and roughly parallel to the floor.
  3. 3Pick up the dumbbell with your working hand and let it hang straight down under your shoulder, with a soft bend in the elbow.
  4. 4Keep your back flat and your neck in line with your spine, fixing your gaze at the floor a short distance ahead.
  5. 5Lead with your elbow and raise the dumbbell out to the side in a wide arc until your upper arm reaches about shoulder height.
  6. 6Squeeze your shoulder blade toward your spine at the top, keeping the elbow slightly bent and the wrist neutral.
  7. 7Lower the dumbbell under control back to the start without letting it swing or your torso rotate.
  8. 8Complete all reps on one side, then switch the dumbbell to the other hand and repeat.

Consejos de técnica

  • Lead the movement with your elbow rather than your hand to keep tension on the rear delt instead of the forearm.
  • Keep a fixed, soft bend in the elbow throughout — think of your arm as a single lever rather than a hinge.
  • Use the supported hand to stay rigid and parallel to the floor so your torso does not rise or twist as you lift.
  • Pause briefly at the top and feel the shoulder blade pull in before lowering under control.
  • Use a lighter weight than you would for a lateral raise — the rear delt is small and easily overpowered by momentum.

Errores comunes

  • Swinging the dumbbell up with body momentum, which shifts the work off the rear delt and onto your back and hips.
  • Rotating or lifting the torso as you raise the arm, which turns the isolation move into a cheated row and reduces tension on the target muscle.
  • Shrugging the shoulder up toward the ear, which lets the upper traps take over instead of the rear delt and middle traps.
  • Bending the elbow more as you lift, which shortens the lever and quietly turns the fly into a partial row.
  • Going too heavy, which forces compensation and prevents a full squeeze of the shoulder blade at the top.

Preguntas frecuentes

What muscles does the dumbbell one arm reverse fly work?

It primarily works the rear deltoid (posterior delt), with the side deltoid, infraspinatus, teres minor, and the lower and middle trapezius assisting to draw the shoulder blade in.

Why brace your hand on a bench for this exercise?

Supporting your free hand on a bench or incline stabilizes your torso so you can hinge over without swaying. This removes momentum and isolates the rear delt, letting it move the weight rather than your back and hips.

How heavy should I go on the one arm reverse fly?

Use a light dumbbell and prioritize control. The rear delt is a small muscle, so a weight you can lift with a steady, paused squeeze for 12–20 reps usually works better than chasing heavier loads.

Should I do this one arm at a time or both arms together?

The one-arm supported version lets you brace your torso and focus on a single rear delt at a time, which improves isolation and helps even out side-to-side differences. The bent-over two-arm version is more time-efficient but easier to cheat with momentum.

Where should I feel the one arm reverse fly?

You should feel it in the back of your shoulder and across the upper-mid back. If you mostly feel your lower back or the front of your shoulder, lighten the load and lead with your elbow.

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