Dumbbell One Arm Reverse Fly (with support) (VERSION 2)
The Dumbbell One Arm Reverse Fly (with support) targets the upper back and shoulders. This exercise helps improve posture and shoulder stability.
- Start by placing one knee and hand on a bench for support.
- Hold a dumbbell in the opposite hand, letting it hang straight down.
- With a slight bend in your elbow, lift the dumbbell out to the side until your arm is parallel to the ground.
- Lower the dumbbell back to the starting position and repeat.
How to perform the Dumbbell One Arm Reverse Fly (with support) (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell One Arm Reverse Fly (with support) (VERSION 2) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- 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 trapezius 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.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
Bent-over Row - Back (WRONG-RIGHT)
The Bent-over Row targets your back muscles effectively. This exercise improves strength and stability in your upper …
Biceps Curl - Arms Body (WRONG-RIGHT)
The biceps curl targets the biceps muscles in your arms. This exercise helps to build strength and definition.Stand w…
Burpee Over the Dumbbell
The Burpee Over the Dumbbell is a dynamic full-body exercise that combines a burpee with a jump over a dumbbell.Start…
Chest Fly - Arms (WRONG-RIGHT)
The Chest Fly targets the chest muscles effectively. You perform this exercise by lying on a bench and extending your…
Concentration Curl - Arms (WRONG-RIGHT)
The concentration curl isolates the biceps for maximum muscle engagement. This exercise is performed seated, focusing…
Deep Push Up
Start in a high plank position with your hands slightly wider than shoulder-width apart. Keep your body in a straight…
Dumbbell 4 Ways Lateral Raise
The Dumbbell 4 Ways Lateral Raise targets the shoulders through multiple angles, enhancing muscle activation.Stand wi…
Dumbbell 6 Ways Raise
The Dumbbell 6 Ways Raise targets the shoulders and upper back. This exercise involves raising the dumbbells in multi…