---
title: "One Arm Reverse Dumbbell Fly"
description: "Begin by standing with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip."
locale: en
slug: one-arm-reverse-dumbbell-fly
url: "https://hi.fitness/exercises/one-arm-reverse-dumbbell-fly"
primaryMuscle: "Rear delts"
secondaryMuscles: ["Lats"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/df959db6-one-arm-reverse-dumbbell-fly.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# One Arm Reverse Dumbbell Fly

Begin by standing with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip.

## How to do it

1. 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.
2. Allow the dumbbell to hang straight down from your shoulder, with your arm fully extended towards the floor.
3. Raise the dumbbell out to the side until your arm is parallel to the floor, keeping a slight bend in your elbow.
4. Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions, then switch to the other arm.

## Form tips

- Use a controlled motion to lift and lower the dumbbell, avoiding momentum.
- Focus on using your shoulder muscles to lift the weight rather than swinging your arm.
- Keep a slight bend in your elbow throughout the exercise to reduce strain on your joints.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Reverse Machine Fly](https://hi.fitness/exercises/reverse-machine-fly) - Rear delts · Machine
- [Barbell Rear Delt Raise](https://hi.fitness/exercises/barbell-rear-delt-raise) - Rear delts · Barbell
- [Lying Lateral Raises Bodyweight](https://hi.fitness/exercises/lying-lateral-raises-bodyweight) - Rear delts · Bodyweight
- [Dumbbell Incline Rear Lateral Raise](https://hi.fitness/exercises/dumbbell-incline-rear-lateral-raise) - Rear delts · Dumbbell
- [Dumbbell Lying Rear Lateral Raise](https://hi.fitness/exercises/dumbbell-lying-rear-lateral-raise) - Rear delts · Dumbbell
- [Dumbbell Lying One Arm Rear Lateral Raise](https://hi.fitness/exercises/dumbbell-lying-one-arm-rear-lateral-raise) - Rear delts · Dumbbell
- [Band Incline T Raise](https://hi.fitness/exercises/band-incline-t-raise) - Rear delts · Resistance band
- [Suspension Trainer with Grips Split Fly](https://hi.fitness/exercises/suspension-trainer-with-grips-split-fly) - Rear delts · Suspension trainer