Dumbbell One Arm Reverse Fly (with support)

Dumbbell One Arm Reverse Fly (with support)

The Dumbbell One Arm Reverse Fly (with support) is a highly effective exercise that targets the muscles of the upper back, specifically the rear deltoids and rhomboids. This exercise can be performed either at home or at the gym, making it a versatile choice for individuals of all fitness levels. To execute the Dumbbell One Arm Reverse Fly (with support), you will need a dumbbell and a stable surface to support your body weight. Begin by standing or sitting on a bench or chair, with your knees slightly bent and your feet firmly planted on the ground. Hold the dumbbell in one hand and rest your other hand on the supporting surface for balance. Next, extend your arm with the dumbbell straight down in front of you, ensuring that your palm is facing your body. Your back should be straight, and your core engaged throughout the exercise. From this starting position, slowly lift the weighted arm out to the side and back, focusing on squeezing the muscles of your upper back as you do so. Pause for a moment at the top of the movement, then lower the dumbbell back to the starting position with control. Performing the Dumbbell One Arm Reverse Fly (with support) not only helps strengthen your upper back muscles, but it also aids in improving posture and reducing the risk of developing muscular imbalances. As with any exercise, it is important to start with a weight that challenges you but allows for proper form. Gradually increase the weight as your strength improves. Remember to breathe naturally, and always listen to your body to avoid any discomfort or pain. Incorporate this exercise into your regular workout routine to promote a strong and sculpted upper body.


  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Hold a dumbbell in your right hand with an overhand grip.
  • Keep your left hand resting on a bench or any stable surface for support.
  • Brace your core and maintain a slight bend in your right elbow throughout the exercise.
  • Begin the movement by lifting your right arm laterally to the side, away from your body.
  • Focus on squeezing your shoulder blades together as you raise the dumbbell.
  • Continue the motion until your right arm is parallel to the ground.
  • Pause for a moment and squeeze your shoulder blades together at the top of the movement.
  • Slowly lower the dumbbell back to the starting position, controlling the weight throughout the descent.
  • Repeat the exercise for the desired number of repetitions, then switch sides.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Keep your shoulder blades retracted and depressed throughout the movement.
  • Focus on squeezing your shoulder blades together at the top of the movement.
  • Control the weight on the way down to fully engage the muscles.
  • Keep your neck relaxed and in a neutral position.
  • Start with lighter weights and gradually increase the resistance as you get stronger.
  • Incorporate a variety of shoulder exercises into your workout routine to target all aspects of the shoulder muscles.
  • Don't forget to breathe throughout the exercise. Exhale as you raise the weight and inhale as you lower it.
  • Consult with a fitness professional to ensure proper form and technique.


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