TETSUBand Reverse Fly vs Dumbbell Lying One Arm Deltoid Rear
The Band Reverse Fly and the Dumbbell Lying One Arm Deltoid Rear both train the delts as their primary muscle. The Band Reverse Fly uses a band while the Dumbbell Lying One Arm Deltoid Rear uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Reverse Fly | Dumbbell Lying One Arm Deltoid Rear | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | upper back and trapezius | trapezius and rhomboids |
| Equipment | band | dumbbell |
| Steps in our guide | 6 | 5 |
How each one starts
Band Reverse Fly — first steps
- Attach the band to a stationary object at chest height.
- Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
Dumbbell Lying One Arm Deltoid Rear — first steps
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
Full step-by-step guides are linked below.
Which should you choose?
The Band Reverse Fly gives accommodating resistance that peaks at the top of the range. The Dumbbell Lying One Arm Deltoid Rear works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Band Reverse Fly better than the Dumbbell Lying One Arm Deltoid Rear?
Neither is universally better — both train the delts as the primary mover. The Band Reverse Fly gives accommodating resistance that peaks at the top of the range, while the Dumbbell Lying One Arm Deltoid Rear works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Reverse Fly and the Dumbbell Lying One Arm Deltoid Rear in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Reverse Fly and the Dumbbell Lying One Arm Deltoid Rear work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — upper back and trapezius for the Band Reverse Fly versus trapezius and rhomboids for the Dumbbell Lying One Arm Deltoid Rear.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.