The supported dumbbell single arm reverse fly is an isolation exercise targeting the rear deltoids, with additional activation of the trapezius and rhomboids. It is performed with one hand braced on a bench for support while the other arm performs the fly movement.
Also Works
TrapeziusRhomboids
How to Perform
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.
Pro Tips
•Lean forward with your free hand on the bench and raise the dumbbell out to the side, leading with the elbow.
•Keep a slight bend in your working elbow and focus on squeezing the rear delt and rhomboid at the top.
•Pause at the top for one second to ensure you are not relying on momentum for the lift.
Common Mistakes
•Pulling the dumbbell toward the hip in a row pattern rather than raising it laterally, which shifts work to the lats.
•Rounding the back during the movement, which reduces rear delt activation and stresses the spine.
•Using too much weight and swinging the dumbbell with body rotation instead of strict rear delt contraction.
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