Smart Workout Diary

Dumbbell Seated Bent-Over One-Arm Reverse Fly

The dumbbell seated bent-over one-arm reverse fly is an isolation exercise performed while seated and hinged forward at the hips. It primarily trains the rear deltoid, with the upper back assisting to stabilize and control the shoulder blade. It supports shoulder balance, upper-body pulling strength, and control of the shoulder joint.

Demonstration

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

Instructions

  1. Set up: Sit on the edge of a bench with a dumbbell in one hand. Place both feet firmly on the floor and hinge forward from the hips until your chest is close to your thighs.
  2. Position: Let the working arm hang beneath the shoulder with a soft elbow bend and a neutral wrist. Brace your abdomen and keep your neck long.
  3. Lift: Keeping the elbow angle nearly fixed, raise the dumbbell out to the side in a wide arc until the upper arm is about level with the torso. Lead with the elbow and gently squeeze the rear shoulder.
  4. Lower: Lower the dumbbell slowly and under control to the hanging position without twisting the torso or shrugging the shoulder.
  5. Repeat: Complete the desired repetitions, then switch arms. Use a light load that allows a smooth, controlled range of motion.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load: Rear deltoids respond best when the movement is controlled rather than swung.
  2. Keep the torso still: Avoid rotating upward to lift the dumbbell; movement should come from the shoulder.
  3. Do not shrug: Keep the working shoulder away from the ear to limit excessive upper-trapezius involvement.
  4. Breathe steadily: Exhale as you lift and inhale as you lower.
Exercise library