Dumbbell One Arm Reverse Fly (with Support)

Target muscle

Delts

Also works

Trapezius, rhomboids

Equipment

Dumbbell

Body part

Shoulders

How to do the dumbbell one arm reverse fly (with support)

1. Sit on a bench with your feet flat on the ground and your back straight.
2. Hold a dumbbell in one hand with your palm facing inwards.
3. Lean forward and place your free hand on the bench for support.
4. Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
5. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
6. Repeat for the desired number of repetitions, then switch arms.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The trapezius and rhomboids work as secondary muscles. See all shoulder exercises or every dumbbell exercise.