Dumbbell One Arm Reverse Fly (with Support)
Also known as: one arm dumbbell reverse fly with support
Skip the guesswork: Dumbbell One Arm Reverse Fly (with Support) leans on independent dumbbell loading for round, durable shoulder caps.
How to do 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.
Dumbbell One Arm Reverse Fly (with Support) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell One Arm Reverse Fly (with Support) Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell One Arm Reverse Fly (with Support)
Swap Dumbbell One Arm Reverse Fly (with Support) For
Dumbbell One Arm Reverse Fly (with Support) — Frequently Asked Questions
How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Reverse Fly (with Support) work?
The Dumbbell One Arm Reverse Fly (with Support) primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Reverse Fly (with Support) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Reverse Fly (with Support) good for beginners?
Not usually. The Dumbbell One Arm Reverse Fly (with Support) is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Reverse Fly (with Support)?
Try the Smith Behind Neck Press, Band Standing Rear Delt Row or the Kettlebell One Arm Jerk. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Reverse Fly (with Support) the same as the one arm dumbbell reverse fly with support?
Yes. The Dumbbell One Arm Reverse Fly (with Support) is also commonly called the one arm dumbbell reverse fly with support. Different gyms and training programs label it differently, but "one arm dumbbell reverse fly with support" refer to this same movement.
