Single-Arm Bent-Over Reverse Fly

Step 1

Place a bench in front of you. Holding a dumbbell in your right hand, place your left hand and left knee on the bench. Reposition your right foot to ensure that both your shoulders and hips are parallel to (in line with) the floor. Extend your right arm directly below your chest. This is your starting position.

Step 2

Inhale. Exhale. While maintaining a slight bend in your right elbow, raise the dumbbell outwards and upwards from below your chest until it reaches shoulder height. You should feel a small squeeze between your shoulder blades.

Step 3

Inhale. Gently lower the dumbbell to return to the starting position. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side.

Sweat logo

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Gym-based equipment
At-home equipment

Ready to try a workout?

Sweat for less with 33% off annual plans

We have a feeling you’re going to love Sweat

Take 33% off with our Step Into Strength sale.