10 Best Dumbbell One Arm Reverse Fly (with Support) Alternatives for Shoulder Rehab
If you can’t do the Dumbbell One Arm Reverse Fly (with Support), use bent-over reverse fly, face pulls, chest-supported T raises, cable rear-delt rows, or band pull-aparts to target the rear delts. Focus on scapular retraction and a slight elbow bend—lead the movement from the elbow to maximize posterior delt activation and limit trap overdrive.
Original Exercise: Dumbbell One Arm Reverse Fly (with Support)
How to Perform Dumbbell One Arm Reverse Fly (with Support)
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards.
- Lean forward and place your free hand on the bench for support.
- Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Best Dumbbell One Arm Reverse Fly (with Support) Alternatives
1. Dumbbell Lying One Arm Deltoid Rear
89.2% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
- Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
2. Dumbbell Lying One Arm Rear Lateral Raise
89.2% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- Keep your arm straight and lift the dumbbell out to the side, away from your body.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
3. Dumbbell Lying On Floor Rear Delt Raise
87.7% MatchHow to perform this exercise
- Lie face down on the floor with a dumbbell in each hand, palms facing each other.
- Extend your arms straight out in front of you, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Incline One Arm Lateral Raise
84.2% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
- Lean forward and position your upper arm against the inside of your thigh.
- Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
- Continue lifting until your arm is parallel to the floor.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
5. Dumbbell Lying Rear Lateral Raise
82.2% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
6. Bent Over Dumbbell Rear Delt Raise With Head On Bench
82.2% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
7. Dumbbell Incline T-raise
82.2% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
8. Dumbbell One Arm Lateral Raise With Support
79.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
9. Dumbbell One Arm Lateral Raise
79.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
10. Dumbbell Scaption
73.4% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
Why You Might Need a Dumbbell One Arm Reverse Fly (with Support) Alternative
You might substitute this exercise because of pain, limited equipment, technique breakdown, or programming needs. Acute shoulder pain or impingement often responds better to horizontal-abduction variations with less load and no overhead stress. If you lack a bench or a dumbbell, cables or bands let you keep constant tension and posterior delt activation. For hypertrophy or rehab, choose movements that promote scapular retraction and a stable thoracic hinge—keep the spine neutral, hinge from the hips, and squeeze the scapula at end-range to isolate the rear delts while reducing upper-trap compensation.
How to Choose the Right Substitute
Pick a substitute based on load control, stability demands, and the movement plane. If you need strict isolation, use a chest-supported T raise or single-arm cable reverse fly to remove lumbar load and keep tension on the posterior deltoid. For rehab or limited pain, choose band pull-aparts or face pulls that emphasize external rotation and scapular retraction. If building size, prioritize progressive overload via increased load or tempo and pick exercises where you can maintain a 20–30° elbow bend and lead the pull from the elbow to keep posterior-delt activation high.
Frequently Asked Questions
What muscles does Dumbbell One Arm Reverse Fly (with Support) work?
It primarily targets the posterior deltoid and also engages the middle trapezius, rhomboids, and rotator-cuff stabilizers. The movement is horizontal abduction with scapular retraction, so you should feel the load across the rear delts and upper-back pulling the shoulder blades together.
What is the best bodyweight alternative to Dumbbell One Arm Reverse Fly (with Support)?
Prone T raises on the floor are the best bodyweight option: lie face down, thumbs up, lift arms to form a T and squeeze the scapula at the top. Focus on lifting from the elbow and keeping the neck neutral to maximize posterior delt activation and minimize trap recruitment.
Can I build muscle without doing Dumbbell One Arm Reverse Fly (with Support)?
Yes. You can build the posterior delts with many alternatives—face pulls, bent-over two-arm reverse flies, cable reverse flyes, and band pull-aparts—so long as you apply progressive overload. Emphasize full scapular retraction, controlled eccentrics, and gradually increase load, reps, or tempo to drive hypertrophy.
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