One-Arm Reverse Flys


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One-Arm Reverse Flys

Add this Upper Back and Shoulders Exercise to your Weight Training Routines

Welcome to our Reverse Flys Exercise Instruction Guide!

On this page you’ll learn how to do this upper back and shoulder exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your next Shoulder Workout Routine, Back Workout, and other Weight Training Programs.

Have you seen our Best Shoulder Exercises page yet? How about our Best Back Exercises? See if this exercise made either list!

Exercise Summary

Exercise Name: Reverse Flys (One-Arm)
Main Muscle: Deltoid
Secondary Muscle(s): Upper Back, Trapezius
Exercise Type: Isolation, Push
Equipment Required: Dumbbell, Flat Bench

Exercise Description and Instruction:

This shoulder and upper back exercise is one of our Dumbbell Exercises and is actually a variation of the dumbbell lateral raise. The Reverse Fly is done from a different angle to work your upper back muscles as well as your deltoid and trapezius muscles. 

Also see the Reverse Fly, which is done with both arms at the same time. 

To Perform This Exercise:

  1. To begin, lie face down on an bench with a dumbbell in your left hand and your palm facing your body (neutral grip). This is the starting position.
  2. While maintaining a slight bend in your elbow, exhale and pull the dumbbell out and away from your side in an arcing motion until it is parallel to the floor. As you complete this motion, concentrate on only moving at the shoulder joint and squeeze your shoulder blades.
  3. Pause for a moment then inhale and slowly lower the weight back to the starting position.
  4. Complete the desired number of repetitions then switch arms and repeat.


  1. Keep your body stationary and firmly on the bench as you complete each repetition.
  2. Keep your wrists straight with your palms facing down and maintain a slight bend in the elbows.
  3. Concentrate on only moving at the shoulder joint and squeezing your shoulder blades together as you do the lift.

Now that you’ve seen Reverse Flys, check out all our upper back exercises as well as our Shoulder Exercises. Or, view some of our most popular back and shoulder exercises and other related pages below.

Most Popular Back and Shoulder Exercises:

Check out some of our other popular Back and Shoulder Exercises and Variations:

  • Dumbbell Shoulder Press
  • Barbell Shrugs and Dumbbell Shrug
  • Barbell Upright Row and Cable Upright Row
  • Stiff Leg Deadlift
  • Bent Over Row
  • Dumbbell Pullover

Final Related Pages

  • Best Shoulder Exercises and Best Back Exercises
  • Back Exercises Main Page 
  • Lower Back Exercises
  • Lat Exercises
  • Upper Back Exercises
  • Weight Training Exercises Main Page
  • Muscle Building Workouts and Strength Training Exercises
  • Fat Loss Workouts and Fat Burning Exercises

You’ve seen the Weight Training Exercises. See the Workout Routines!
Start at our Home Page.

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