Exercise library · Rear delts
One Arm Reverse Dumbbell Fly
The One Arm Reverse Dumbbell Fly is a dumbbell exercise that targets the rear delts, with the traps assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Rear delts
- Also works
- Traps
- Equipment
- Dumbbell
- Body part
- Shoulders
Step by step
- Stand or lie face down on a flat bench holding a dumbbell in one hand.
- Engage your core and keep your back neutral.
- Lift the dumbbell outward and upward in a reverse fly motion to shoulder height.
- Slowly lower the dumbbell back to the starting position.
- Keep elbow slightly bent and maintain control.
- Avoid swinging or arching your back.
- Repeat for the desired number of repetitions and switch arms.
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One of 800 exercises in Bravel
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