One-arm incline reverse fly

Chest down on a slightly inclined bench, one dumbbell opens out to the side: the supported reverse fly one arm at a time, the other hand holding the bench.

Shoulder blades family

Choose your level

Easier

Wall angel

Standard

Prone Y-T-W raises

Harder

Bent-over reverse fly Incline reverse fly Incline reverse fly with external rotation One-arm incline reverse fly Reverse fly machine Seated bent-over rear delt raise Standing cable reverse fly Face pull Band pull-apart Incline bench pull (45-degree incline row)Bent-over cable rear raise

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

DemandEasy

Equipment requiredA dumbbell + A bench or box

Muscle focusShoulders · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie chest down on a slightly inclined bench, a dumbbell hanging in one hand and the other hand holding the bench.
Raise the arm out to the side until it is level with the body.
Lower slowly, then change arms.

Form cues

Keep the elbow slightly bent.
Don't roll the trunk to lift higher.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Incline reverse fly, chest on the bench (beginner) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders, Back.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A dumbbell + A bench or box

Level

Beginner. See the easier and harder options above.

Similar moves

Incline reverse fly demonstrated on the 3D figure

3D demoIncline reverse flyBeginner · A dumbbell + A bench or box

Reverse fly machine demonstrated on the 3D figure

3D demoReverse fly machineBeginner · Strength machine

Standing cable reverse fly demonstrated on the 3D figure

3D demoStanding cable reverse flyIntermediate · A cable machine

Flat-bench reverse fly demonstrated on the 3D figure

3D demoFlat-bench reverse flyBeginner · A dumbbell + A bench or box

Low-incline reverse fly demonstrated on the 3D figure

3D demoLow-incline reverse flyBeginner · A dumbbell + A bench or box

One-arm flat-bench reverse fly demonstrated on the 3D figure

3D demoOne-arm flat-bench reverse flyBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the One-arm incline reverse fly work?

Mainly the shoulders and back.

What equipment do I need for the One-arm incline reverse fly?

A dumbbell + A bench or box.

Is the One-arm incline reverse fly good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Bent-over reverse fly.

What is an easier alternative to the One-arm incline reverse fly?

Try the Prone Y-T-W raises or the Wall angel. Both are written steps in the same progression.

How do I make the One-arm incline reverse fly harder?

Progress to the Bent-over reverse fly or the Incline reverse fly with external rotation. Follow that guide’s technique and any stated timing.