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Dumbbell Supine Single-Arm Reverse Fly

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The Dumbbell Supine Single-Arm Reverse Fly mainly works the shoulders and back, with help from the traps. You'll need: dumbbells and exercise bench.

Jeff Nippard
jeffnippard
@jeffnippard
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Required Equipment

Dumbbells
Dumbbells
Exercise Bench
Exercise Bench

Dumbbell Supine Single-Arm Reverse Fly Muscles Worked

Primary

Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)

Secondary

Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)

How to do the Dumbbell Supine Single-Arm Reverse Fly

  1. Lie mostly face-up on a flat bench, with a slight side lean and a dumbbell in the working hand.

  2. Sweep the working arm across the chest and face, then outward through the reverse-fly arc shown in the original demonstration.

  3. Keep the torso supported and control the return. Complete the prescribed reps on each side.

Watch the original demonstration

Dumbbell Supine Single-Arm Reverse Fly FAQs

What muscles does the Dumbbell Supine Single-Arm Reverse Fly work?

The Dumbbell Supine Single-Arm Reverse Fly mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.

What equipment do you need for the Dumbbell Supine Single-Arm Reverse Fly?

Dumbbells and exercise bench.

What workout day should the Dumbbell Supine Single-Arm Reverse Fly go on?

It belongs on pull day in a push/pull/legs routine.

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