Smart Workout Diary

Dumbbell One-Arm Bent-Over Reverse Fly

The dumbbell one-arm bent-over reverse fly is a single-arm pulling movement performed while hinged forward at the hips. It primarily trains the rear deltoid, with the upper back assisting to control the shoulder blade. It supports shoulder balance, upper-body posture, and rear-shoulder strength.

Demonstration

Dumbbell One-Arm Bent-Over Reverse Fly — demonstration 1
Dumbbell One-Arm Bent-Over Reverse Fly — demonstration 2

Instructions

  1. Set up: Hold a light dumbbell in one hand and place the free hand on a stable bench or thigh for support. Stand with feet about hip-width apart.
  2. Hinge forward: Push the hips back and bend forward while keeping a neutral spine. Let the weighted arm hang beneath the shoulder with a soft bend in the elbow and the palm facing inward.
  3. Raise the dumbbell: Keeping the torso still, lift the arm out to the side in a wide arc until the upper arm is roughly in line with the torso. Lead with the elbow rather than shrugging the shoulder.
  4. Control the top: Briefly squeeze the rear shoulder and upper back without twisting the torso or forcing the arm excessively high.
  5. Lower and repeat: Lower the dumbbell slowly to the starting position. Complete all repetitions with control, then switch sides.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load: Choose a dumbbell that lets you raise the arm without momentum or torso rotation.
  2. Keep the neck relaxed: Avoid shrugging; keep the shoulder away from the ear throughout the repetition.
  3. Move deliberately: Use a smooth lift and a slower lowering phase rather than swinging the dumbbell.
  4. Maintain the hinge: Keep the back neutral and brace the trunk; stop if you cannot hold the bent-over position comfortably.
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