10 Best Dumbbell One Arm Reverse Fly (With Support) Alternatives for Shoulder Rehab

The Dumbbell One Arm Reverse Fly (With Support) is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Rear Lateral Raise, the Dumbbell Incline T-raise and the Dumbbell Incline Y-raise.

Dumbbell One Arm Reverse Fly (With Support)Watch the Dumbbell One Arm Reverse Fly (With Support)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Reverse Fly (With Support)

The steps for the Dumbbell One Arm Reverse Fly (With Support) itself, so you can judge how close each substitute below really is.

Delts, with trapezius, rhomboids · Dumbbell · Intermediate · Isolation

  1. Sit on a bench with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing inwards.
  3. Lean forward and place your free hand on the bench for support.
  4. Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

The 10 Best Dumbbell One Arm Reverse Fly (With Support) Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Reverse Fly (With Support) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Incline Rear Lateral RaisePlay demonstration

    1. Dumbbell Incline Rear Lateral Raise

    92% match

    Delts · Intermediate · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
    3. Extend your arms straight down with your palms facing each other.
    4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell One Arm Reverse Fly (With Support)
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Fly (With Support)
    • Body position: seated, the same as the Dumbbell One Arm Reverse Fly (With Support)
  4. Lying One-arm Lateral Raise

    4. Lying One-arm Lateral Raise

    92% match

    Delts · Beginner · Isolation

    Pick this when you want an easier version that still works the delts.

    • Dumbbell
    How to perform it
    1. While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
    2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
    3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
    4. Slowly lower the dumbbell to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell One Arm Reverse Fly (With Support)
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Fly (With Support)
    • Body position: lying face down, not seated
  5. Dumbbell Lying One Arm Rear Lateral RaisePlay demonstration

    5. Dumbbell Lying One Arm Rear Lateral Raise

    91% match

    Delts · Intermediate · Isolation

    The same equipment, done lying face down instead.

    • Dumbbell
    How to perform it
    1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
    2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
    3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    4. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell One Arm Reverse Fly (With Support)
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Fly (With Support)
    • Body position: lying face down, not seated
  7. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    7. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    84% match

    Delts · Intermediate · Isolation

    The same equipment, done standing instead.

    • Dumbbell
    How to perform it
    1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
    2. 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.
    3. 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.
    4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
    5. Repeat the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell One Arm Reverse Fly (With Support)
    • Equipment: free weights, the same as the Dumbbell One Arm Reverse Fly (With Support)
    • Body position: standing, not seated

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.

Dumbbell One Arm Reverse Fly (With Support) FAQ

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.

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