Dumbbell Single Arm Reverse Fly Rack Support

Muscles worked

Setup

1. Stand sideways to a power rack and hold a dumbbell in your outer hand with a neutral grip.
2. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat.
3. Place your non-working hand firmly against the rack at shoulder height to stabilize your torso.
4. Let the dumbbell hang straight down with a slight bend in the elbow and your palm facing your midline.

How to do it

1. Exhale as you raise the dumbbell out to the side in a wide arc, keeping the elbow fixed in a slight bend.
2. Continue the movement until your arm is level with your shoulder, focusing on pulling with the back of the shoulder.
3. Pause for a split second at the peak of the movement to maximize the contraction in the rear deltoid.
4. Inhale as you slowly lower the dumbbell back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your torso stationary and avoid rotating your chest away from the floor.
• Lead the movement with your elbow and the back of your hand, not the dumbbell.
• Maintain a neutral spine by looking at a spot on the floor about two feet in front of you.
• Ensure the movement occurs only at the shoulder joint; do not increase the bend in your elbow.

Pro tips

• Think about pushing the weight 'out' toward the side wall rather than 'up' to better engage the posterior deltoid.
• Minimize trap involvement by keeping your shoulder blade depressed and avoiding a shrugging motion during the lift.

Make it harder

• Add a 2-second isometric hold at the top of each rep to increase time under tension.
• Use a 'pinky-up' grip (slight internal rotation) to further emphasize the posterior fibers of the deltoid.

Frequently asked

What muscles does the dumbbell single arm reverse fly rack support work?

The dumbbell single arm reverse fly rack support primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the dumbbell single arm reverse fly rack support?

The dumbbell single arm reverse fly rack support uses dumbbell.

Is the dumbbell single arm reverse fly rack support good for beginners?

The dumbbell single arm reverse fly rack support is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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