Shoulders · Dumbbell
Rack Support Dumbbell Single Arm Reverse Fly
How to do the rack support dumbbell single arm reverse fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Stand beside a rack and brace your free hand on an upright for support, hinging forward so your torso is angled toward the floor. Hold a dumbbell in your working hand with a slight bend in the elbow, then raise it out to the side in a wide arc until level with your torso. Squeeze the rear delt at the top and lower under control.
- 1The rear delt and upper back contracting as you raise the dumbbell in a
- 2wide arc
- 3Your arm staying nearly straight with the torso braced against the rack
- 4A gentle stretch across the back of the shoulder on the way down
Common mistakes
- Rotating your torso or using body english to swing the weight up
- Shrugging the shoulder or locking the elbow
- Going so heavy that momentum takes over the movement
Muscles worked
The rack support dumbbell single arm reverse fly mainly works the rear delts and mid traps, with the lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Side DeltsMinor
Kovo programs the rack support dumbbell single arm reverse fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.