TETSUDumbbell One Arm Reverse Fly (With Support)
The Dumbbell One Arm Reverse Fly (With Support) is a dumbbell exercise for the shoulders that primarily targets the delts, with the trapezius and rhomboids assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell One Arm Reverse Fly (With Support)
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards.
- Lean forward and place your free hand on the bench for support.
- Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell One Arm Reverse Fly (With Support) work?
The Dumbbell One Arm Reverse Fly (With Support) primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Reverse Fly (With Support)?
You need a dumbbell to perform the Dumbbell One Arm Reverse Fly (With Support).
How many sets and reps of the Dumbbell One Arm Reverse Fly (With Support) should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell One Arm Reverse Fly (With Support) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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