One Arm Seated Bent Over Dumbbell Reverse Fly

Alright, fitness warriors! Dive in, and you’re going to learn the ins and outs of the One Arm Seated Bent Over Dumbbell Reverse Fly. Not only will this exercise sculpt those back muscles, but it’s also going to power up your upper body and confidence. We’ll tackle the burning question: what exactly is this exercise? Then, step-by-step, we’ll guide you through the entire process. Ready? Let’s bring the heat!

What’s the One Arm Seated Bent Over Dumbbell Reverse Fly?

Have you ever thought, “How can I give some serious love to my back muscles?” Enter the One Arm Seated Bent Over Dumbbell Reverse Fly. This exercise primarily targets the rear deltoids (the back of your shoulders), while also engaging the rhomboids and the traps. Think of it as a secret weapon for those wanting to showcase a well-defined, strong upper back.

Step-by-Step Instructions for Beginners

  1. Starting Position: Sit on the edge of a bench with your feet flat on the ground. Hold a dumbbell in one hand.
  2. Setup: Bend forward from your waist, aiming for a 45-degree angle. Keep your back straight. The arm with the dumbbell should hang straight down.
  3. The Movement: With a slight bend in your elbow, raise the dumbbell out to the side until it’s parallel with your shoulder. Ensure your wrist stays straight. This is your One Arm Reverse Fly in action.
  4. Control: Slowly lower the dumbbell back to the starting position. Remember, it’s not about speed; control is king.
  5. Repetition: Perform your desired number of reps on one arm, then switch to the other.
  6. Breathe: Exhale as you lift the dumbbell, and inhale as you return to the starting position.

Power Tips to Amp Up Your Fly

  1. Mind-Muscle Connection: Focus on squeezing those rear deltoids at the top of the movement.
  2. Stay Bent: Keep your arm slightly bent to prevent strain on the elbow. This variation is known as the Bent Arm Fly.
  3. Weight Check: Start with a lighter weight. It’s better to perform the movement correctly than to lift heavy with poor form.
  4. Keep it Steady: Avoid using momentum. Each rep should be controlled and deliberate.
  5. Mirror Check: If possible, do the exercise in front of a mirror. This helps ensure your form stays on point.


1. How often should I perform the One Arm Seated Bent Over Dumbbell Reverse Fly?
For beginners, aim for 2-3 times a week. This gives your muscles time to recover.

2. What other exercises complement the Reverse Fly?
Rows, face pulls, and lat pulldowns are excellent choices to round out your back workout.

3. Why is form so crucial for this exercise?
Proper form ensures you’re targeting the right muscles and reduces the risk of injury.

4. Can I do this exercise standing up?
Certainly! Standing adds an element of core engagement, but ensure your form remains top-notch.

5. How do I know if I’m using the right weight?
If you can perform the last two reps without breaking form, you’re on track. If not, adjust the weight.

6. Why should I include the One Arm Reverse Fly in my routine?
It’s an excellent isolation exercise for the rear deltoids, a muscle group often neglected.

7. Is it normal to feel a slight stretch in the traps?
Absolutely. The traps are secondary muscles engaged in this exercise.

8. Can this exercise help with posture?
Indeed! Strengthening your rear deltoids can assist in better shoulder positioning and overall posture.

9. What if I don’t have a dumbbell?
You can use resistance bands or any weight substitute like a water bottle.

10. Are there any common mistakes to watch out for?
Using too much weight, swinging the arm, and not maintaining a straight back are common pitfalls. Always prioritise form!

Keep pushing, AH7 community! Remember, the journey is all about consistency, learning, and growth. With the One Arm Seated Bent Over Dumbbell Reverse Fly, you’re one rep closer to showcasing that powerful upper back. Own it!

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