Dumbbell One Arm Reverse Fly (With Support)

Setup

1. 01Stand beside a flat bench with a dumbbell in the outside hand.
2. 02Hinge at the hips and brace the free hand on the bench.
3. 03Set a flat back roughly parallel to the floor.
4. 04Let the dumbbell hang under the shoulder with a slight elbow bend.

Execution

1. 01Raise the dumbbell out to the side in a wide arc.
2. 02Lead with the elbow until the upper arm is level with the torso.
3. 03Squeeze the rear delt briefly at the top.
4. 04Lower under control back under the shoulder.

Checkpoints

• -The torso stays square and does not rotate toward the working arm.
• -The supporting arm carries the trunk so the lower back stays quiet.
• -The elbow bend does not change during the rep.
• -The dumbbell finishes level with the shoulder, not behind it.

Common mistakes

• -Twisting the torso open to lift the weight higher.
• -Pulling with the elbow like a row instead of sweeping the arm out.
• -Standing up out of the hinge as the set gets hard.
• -Using momentum from a dip of the knees.