Beginner
DUMBBELL ONE ARM REVERSE FLY (WITH SUPPORT)
Shoulders
Body Part
Delts
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your feet flat on the ground and your back straight.
2
Step:2 Hold a dumbbell in one hand with your palm facing inwards.
3
Step:3 Lean forward and place your free hand on the bench for support.
4
Step:4 Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
5
Step:5 Pause for a moment at the top, then slowly lower your arm back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
