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One-Arm Prone Dumbbell Reverse Fly

Also: dumbbell lying one arm deltoid rear, dumbbell lying one arm rear lateral raise

Main
Delts
Secondary
TrapsRhomboidsTrapezius
Equipment
DumbbellBench
Level
Beginner
Movement
Shoulder raise

How to do it

  1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
  2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
  3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.

Same movement

See shoulders
Alternating Dumbbell Front RaiseDelts · DumbbellAlternating Prone Arm Raise on Stability BallLats · Body weight, Stability ballAlternating Seated Dumbbell Front RaiseDelts · Dumbbell, Bench

Log it in Minthra

Log every set of One-Arm Prone Dumbbell Reverse Fly and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım