Description

The dumbbell one arm reverse fly with support is an isolation exercise targeting the rear deltoids to improve shoulder stability and strength.

Starting Position

Start by standing with your feet shoulder-width apart. Hold a dumbbell in one hand and brace your free hand on a stable surface for support.

Technical Execution

Begin by raising the dumbbell out to the side in a semi-circular motion while keeping a slight bend in the elbow. Pause at the top of the movement before slowly lowering the weight back to the starting position.

Range of Motion

Focus on a controlled range of motion where you feel the rear deltoids engaging without straining other muscle groups.

Variations

Variations include performing the exercise without support, using resistance bands, or incorporating different grip positions.

Common Mistakes

Common mistakes include using excessive weight, swinging the body, and not maintaining proper shoulder positioning.

Practical Advice

Focus on controlling the movement and using a weight that allows for proper form. Engage your core throughout the exercise.

Additional Notes

This exercise can be beneficial for individuals looking to improve shoulder aesthetics and function.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

deltoids

Secondary Muscles