Dumbbell Single-Arm Reverse Fly Instructions
- A sturdy bench or a pair of parallel bars for support
Starting Position:
1. Stand next to the bench or bars with your feet shoulder-width apart.
2. Hold a dumbbell in your right hand.
3. Bend forward at the hips while keeping a straight back, allowing your torso to lean forward.
4. Place your left hand on the bench or bars for support.
5. Your right arm should hang straight down toward the floor, holding the dumbbell.
Movement:
1. With a slight bend in your elbow, lift the dumbbell out to the side.
2. Keep your arm parallel to the ground and focus on squeezing your shoulder blades together as you lift.
3. Raise the dumbbell until your arm is level with your shoulder.
4. Pause for a brief moment at the top of the movement, feeling the contraction in your upper back.
5. Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.
Repetitions:
- Aim for 8-12 repetitions on one side before switching to the left arm.
Tips:
- Keep your core engaged to maintain stability during the exercise.
- Avoid using momentum; focus on controlled movements for effectiveness.
- Ensure your neck is relaxed, and don’t shrug your shoulders during the lift.
Progression:
- As you become more comfortable with the movement, you can gradually increase the weight of the dumbbell or add more repetitions to your sets.
