Dumbbell One-Arm Reverse Fly (With Support)
The one-arm bent-over reverse fly with the free hand braced on the top of an incline bench; the support lets the working side move alone.
How to do it
Setup
Hinged forward, the free hand on the top of an incline bench, one dumbbell hanging under the shoulder.
Steps
- Raise the bell out to the side until the arm is level with the back.
- Keep the elbow soft and the torso still.
- Lower it under the shoulder with control; switch arms after the set.
Common mistakes
Twisting the torso open to lift the bell: keep the chest facing the floor. Leaning hard on the bench: it is a light brace, not a crutch. Bending the elbow into a row: keep the arm long; this is a fly.
Breathing
Exhale on the raise, inhale lowering.
