TETSUBand Reverse Fly vs Dumbbell One Arm Upright Row
The Band Reverse Fly and the Dumbbell One Arm Upright Row both train the delts as their primary muscle. The Band Reverse Fly uses a band while the Dumbbell One Arm Upright Row uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Reverse Fly | Dumbbell One Arm Upright Row | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | upper back and trapezius | traps and biceps |
| 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 One Arm Upright Row — first steps
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing 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 One Arm Upright Row 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 One Arm Upright Row?
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 One Arm Upright Row 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 One Arm Upright Row 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 One Arm Upright Row 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 biceps for the Dumbbell One Arm Upright Row.
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.