One Arm Bent Over Dumbbell Reverse Fly Instructions
- Set up for the exercise by grasping a dumbbell with a neutral grip (palm facing in) with your left hand and standing with your feet around shoulder width apart.
- Bend slightly at the knees and bring your torso forward by bending at the waist.
- Keep your head up and your eyes facing forward.
- Your elbow should be slightly bent and the dumbbell should be directly under your chest. You can rest your non-working forearm on your right knee for stability. This is the starting position.
- Moving only at the shoulder, raise your left arm in a semi-circular motion out to your side until your arm is parallel to the floor. Keep the slight bend in your elbow throughout the movement.
- Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the dumbbell back to the starting position.
- Repeat for desired reps and then repeat with your right arm.
- Practice good form with a light weight.
- Squeeze your shoulder blades and pause for a moment at the top of the movement.
- Do not let the dumbbells "hang" at the bottom of the movement, but keep the tension in your arms.
- Focus on moving only at the shoulder. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement.
- It is usually wise to work your weakest arm first. For many people, this will be their left.