TETSUBand Reverse Fly vs Dumbbell Lying One Arm Rear Lateral Raise
The Band Reverse Fly and the Dumbbell Lying One Arm Rear Lateral Raise both train the delts as their primary muscle. The Band Reverse Fly uses a band while the Dumbbell Lying One Arm Rear Lateral Raise uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Reverse Fly | Dumbbell Lying One Arm Rear Lateral Raise | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | upper back and trapezius | traps and rhomboids |
| Equipment | band | dumbbell |
| Steps in our guide | 6 | 4 |
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 Rear Lateral Raise — first steps
- Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- Keep your arm straight and lift the dumbbell out to the side, away from 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 Rear Lateral Raise 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 Rear Lateral Raise?
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 Rear Lateral Raise 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 Rear Lateral Raise 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 Rear Lateral Raise 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 traps and rhomboids for the Dumbbell Lying One Arm Rear Lateral Raise.
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.