What muscles does the Dumbbell One-Arm Reverse Fly with support work?

This exercise primarily targets the rear deltoids in your shoulders, helping improve shoulder stability and posture. It also engages the upper back muscles, including the rhomboids and trapezius, to pull the shoulder blade back and outwards.

What equipment do I need for the Dumbbell One-Arm Reverse Fly with support?

You’ll need a dumbbell and a sturdy incline bench or flat bench to support your non-working arm. If a bench isn’t available, you can use another stable surface like a squat rack post or plyo box for support.

Is the Dumbbell One-Arm Reverse Fly suitable for beginners?

Yes, beginners can perform this exercise with a light dumbbell to learn proper form before increasing the weight. The supported stance helps maintain stability and reduces the risk of straining your lower back.

What are common mistakes to avoid when doing the Dumbbell One-Arm Reverse Fly?

Avoid swinging the weight or using momentum, as this reduces muscle engagement and increases injury risk. Also, keep your spine neutral and avoid rounding your back to protect your posture and lower back.

How many sets and reps should I do for the Dumbbell One-Arm Reverse Fly?

For general strength and muscle tone, aim for 3 sets of 10–15 controlled reps per arm. Use a weight that challenges you while allowing proper form throughout each set.

What safety tips should I follow when performing the Dumbbell One-Arm Reverse Fly?

Warm up your shoulders and upper back before starting to prevent strain. Maintain a slight bend in your elbow and avoid locking it out, while keeping movements slow and controlled to protect the shoulder joint.

Are there variations of the Dumbbell One-Arm Reverse Fly with support?

Yes, you can perform it seated on the edge of a bench, using cables instead of dumbbells for constant tension, or do it without support for more core engagement. Adjusting the incline of the bench can also change the angle of resistance.

Dumbbell One-Arm Reverse Fly (with support)

Target Muscles

Primary:

Shoulders

Secondary:

Upper Back

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Stand beside an incline bench, supporting yourself with one hand while holding a dumbbell in the other, torso hinged forward and back flat. With a slight bend in your elbow, raise the dumbbell out to the side until your upper arm is parallel to the ground, squeezing your shoulder blade toward your spine. Lower the weight slowly and repeat, keeping your movements controlled.

Step-by-Step Instructions

Begin by positioning an adjustable bench at a slight incline. Stand beside the bench and place one hand on the bench for support while holding a dumbbell in the other hand.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your torso nearly parallel to the ground.
Let the arm holding the dumbbell hang straight down from your shoulder, with your palm facing inward. This is your starting position.
Keeping your arm slightly bent at the elbow, lift the dumbbell out to the side in a wide arc until your upper arm is parallel to the ground. Focus on squeezing your shoulder blade toward your spine as you lift.
Slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch arms and repeat on the other side.

Explore more shoulders exercises or bench exercises in our exercise library.

Alternative Exercises

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Bench • Dumbbell

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Bench • Dumbbell

Barbell Rear Delt Raise

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Barbell

Dumbbell Rear Delt Raise

Shoulders

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Frequently Asked Questions

What muscles does the Dumbbell One-Arm Reverse Fly with support work?: This exercise primarily targets the rear deltoids in your shoulders, helping improve shoulder stability and posture. It also engages the upper back muscles, including the rhomboids and trapezius, to pull the shoulder blade back and outwards.
What equipment do I need for the Dumbbell One-Arm Reverse Fly with support?: You’ll need a dumbbell and a sturdy incline bench or flat bench to support your non-working arm. If a bench isn’t available, you can use another stable surface like a squat rack post or plyo box for support.
Is the Dumbbell One-Arm Reverse Fly suitable for beginners?: Yes, beginners can perform this exercise with a light dumbbell to learn proper form before increasing the weight. The supported stance helps maintain stability and reduces the risk of straining your lower back.
What are common mistakes to avoid when doing the Dumbbell One-Arm Reverse Fly?: Avoid swinging the weight or using momentum, as this reduces muscle engagement and increases injury risk. Also, keep your spine neutral and avoid rounding your back to protect your posture and lower back.
How many sets and reps should I do for the Dumbbell One-Arm Reverse Fly?: For general strength and muscle tone, aim for 3 sets of 10–15 controlled reps per arm. Use a weight that challenges you while allowing proper form throughout each set.
What safety tips should I follow when performing the Dumbbell One-Arm Reverse Fly?: Warm up your shoulders and upper back before starting to prevent strain. Maintain a slight bend in your elbow and avoid locking it out, while keeping movements slow and controlled to protect the shoulder joint.
Are there variations of the Dumbbell One-Arm Reverse Fly with support?: Yes, you can perform it seated on the edge of a bench, using cables instead of dumbbells for constant tension, or do it without support for more core engagement. Adjusting the incline of the bench can also change the angle of resistance.