How to Do One Arm Reverse Dumbbell Fly

One Arm Reverse Dumbbell Fly is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do One Arm Reverse Dumbbell Fly

  1. 01Hinge at the hips until the torso is near parallel to the floor, holding a dumbbell in one hand.
  2. 02Allow the dumbbell to hang beneath the shoulder with a slight bend in the elbow.
  3. 03Raise the dumbbell out to the side until the arm is level with the shoulder blade.
  4. 04Lead the movement with the elbow and squeeze the shoulder blade toward the spine at the peak.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by One Arm Reverse Dumbbell Fly

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the pinky finger slightly higher than the thumb to maximize recruitment of the rear deltoid.

Same coaching engine used inside the A90 app

05 / FAQ

One Arm Reverse Dumbbell Fly questions

What muscles does One Arm Reverse Dumbbell Fly work?

One Arm Reverse Dumbbell Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do One Arm Reverse Dumbbell Fly correctly?

Hinge at the hips until the torso is near parallel to the floor, holding a dumbbell in one hand. Allow the dumbbell to hang beneath the shoulder with a slight bend in the elbow. Raise the dumbbell out to the side until the arm is level with the shoulder blade. Lead the movement with the elbow and squeeze the shoulder blade toward the spine at the peak.

What is the A90 coach tip for One Arm Reverse Dumbbell Fly?

Keep the pinky finger slightly higher than the thumb to maximize recruitment of the rear deltoid.

Is One Arm Reverse Dumbbell Fly suitable for beginners?

One Arm Reverse Dumbbell Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for One Arm Reverse Dumbbell Fly?

One Arm Reverse Dumbbell Fly uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes one arm reverse dumbbell fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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