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Intermediate
One Arm Reverse Dumbbell Fly
4 steps Updated 29/08/2026
One Arm Reverse Dumbbell Fly is a free weights exercise targeting Shoulders (Posterior Deltoids) using Dumbbells.
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How to perform it
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip. Bend at the hips and knees, keeping your back straight and almost parallel to the floor, and extend your free hand to hold on a bench.
- Allow the dumbbell to hang straight down from your shoulder, with your arm fully extended towards the floor.
- Raise the dumbbell out to the side until your arm is parallel to the floor, keeping a slight bend in your elbow.
- Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions, then switch to the other arm.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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One Arm Reverse Dumbbell Fly
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