Single-Arm Bent-Over Reverse Flyes

Single-Arm Bent-Over Reverse Flyes are a shoulder exercise and primarily target the posterior deltoids. To a lesser degree, they also work the rhomboids and the middle trapezius.

Equipment

Dumbbells

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Single-Arm Bent-Over Reverse Fly is a highly effective isolation exercise designed to target the posterior deltoids, upper back, and rhomboids. By focusing on one arm at a time, this movement allows for greater muscle activation and improved mind-muscle connection, making it an excellent choice for correcting imbalances and enhancing overall shoulder stability. This exercise is particularly beneficial for those looking to improve their posture and upper body strength, as it emphasizes the often underdeveloped muscles of the upper back. Incorporating Single-Arm Bent-Over Reverse Flyes into your routine can contribute to a well-rounded hypertrophy program, ensuring balanced muscle development and reducing the risk of injury.

Execution

How to Execute Single-Arm Bent-Over Reverse Flyes

Setup

  • Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
  • Bend your knees slightly and hinge at the hips, keeping your back straight and torso almost parallel to the floor.
  • Let the arm holding the dumbbell hang straight down from your shoulder, with your palm facing inwards.
  • Place your other hand on a stable surface (like a bench or your thigh) for support.

Execution

  1. Engage your core and keep your back flat throughout the movement.
  2. Raise the dumbbell out to the side, keeping a slight bend in your elbow. Your palm should face down as you lift.
  3. Lift until your arm is in line with your shoulder, or slightly higher if your mobility allows.
  4. Pause briefly at the top of the movement, squeezing your shoulder blade.
  5. Slowly lower the dumbbell back to the starting position in a controlled manner.

Finishing

  • Complete the desired number of repetitions for one arm.
  • Switch the dumbbell to the other hand and repeat the exercise on the opposite side.
  • Ensure you maintain proper form throughout the entire set to maximize effectiveness and reduce the risk of injury.

Discover More Rear Delts Exercises

There are many other rear delts exercises that you can use in your training

Reverse Pec Dec Face Pulls Dumbbell Reverse Flyes Cable Reverse Flyes Banded Reverse Flyes Bent-Over Reverse Flyes Bent-Over Lateral Raises Seated Rear Delt Flyes Rear Delt Cable Flyes Standing Bent-Over Dumbbell Raises Incline Reverse Flyes Prone Reverse Flyes Wide-Grip Bent-Over Rows Wide-Grip Seated Rows Rear Delt Rows Resistance Band Reverse Flyes