The Dumbbell One Arm Reverse Fly (With Support) is an exercise that targets the muscles in the upper back and shoulders. It is a variation of the traditional reverse fly exercise, but with the added support of a bench or stability ball.
How to perform
To perform the Dumbbell One Arm Reverse Fly (With Support) exercise, follow these steps:1. Begin by selecting a dumbbell of appropriate weight for your fitness level.
2. Sit on a bench or stability ball with your feet planted firmly on the ground and your back straight.
3. Hold the dumbbell in one hand with your palm facing in towards your body.
4. Lean forward and place your chest on your thigh for support. Your back should be parallel to the ground.
5. Let the dumbbell hang down towards the ground with a slight bend in your elbow.
6. Keeping your arm straight, lift the dumbbell out to the side until your arm is parallel to the ground. Your palm should be facing downwards as you lift the weight.
7. Hold the position at the top of the movement for a brief moment, then slowly lower the dumbbell back to the starting position.
8. Repeat for the desired number of repetitions, then switch arms and repeat on the other side.
It is important to maintain good form throughout the exercise and avoid using momentum to lift the weight. Focus on squeezing your shoulder blades together as you lift the dumbbell to engage the muscles in your upper back. Start with a lighter weight to ensure proper form and gradually increase the weight as you become stronger.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.