Exercise guide · Beginner · Compound
Dumbbell One Arm Reverse Fly (With Support): How to Do It & Muscles Worked
The dumbbell one arm reverse fly (with support) is an isolation exercise targeting the rear deltoids, with additional activation of the trapezius and rhomboids. It is performed seated, with one arm supported on a bench for stability, making it accessible for those developing shoulder strength and control.
How to do the dumbbell one arm reverse fly (with support)
- Step 1: Sit on a bench with your feet flat on the ground and your back straight.
- Step 2: Hold a dumbbell in one hand with your palm facing inwards.
- Step 3: Lean forward and place your free hand on the bench for support.
- Step 4: Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- Step 5: Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Step 6: Repeat for the desired number of repetitions, then switch arms.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell One Arm Reverse Fly (With Support) alternatives
More exercises that train the shoulders as their main target:
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Band Front Lateral Raise
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Band Front Lateral Raise - Complete Variation
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Band Front Raise
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Band Reverse Fly
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Band Shoulder Press
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Band Standing Rear Delt Row
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Band Y-Raise
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Barbell Front Raise
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More shoulders exercises
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Dumbbell Lateral Raise
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Standing Dumbbell Overhead Press
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Advanced Style Battling Ropes
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Band Twisting Overhead Press
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Barbell One Arm Snatch
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Barbell Rear Delt Raise
Shoulders · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.