dumbbell one arm reverse fly
dumbbell one arm reverse fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
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.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.