Dumbbell One Arm Reverse Fly (With Support)

DeltoidsRhomboidsDumbbellBeginner
Sit on a flat bench with your feet flat on the floor. Hold a dumbbell in one hand, palm facing in towards your body. Rest the opposite elbow on your other knee for support. Keeping your back straight, hinge forward at the hips until your upper body is parallel to the floor. Extend the arm holding the dumbbell straight down towards the floor. Slowly raise the dumbbell out to the side by squeezing your shoulder blade. Pause for a moment at the top of the movement. Lower the dumbbell back down to the starting position with control. Repeat for the desired number of reps, then switch sides.

How to perform the Dumbbell One Arm Reverse Fly (With Support)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell One Arm Reverse Fly (With Support) using your dumbbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your deltoids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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Dumbbell One Arm Reverse Fly (with support) (VERSION 2)

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The Dumbbell One Arm Reverse Fly (with support) targets the upper back and shoulders. This exercise helps improve pos…

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