Bend Over Single Arm Reverse Fly

Video coming soon...

The Bend over single arm reverse fly is a bodyweight exercise that targets the upper back muscles.

By bending over at the waist and lifting one arm out to the side, the exercise engages the rhomboids, deltoids, and trapezius muscles.

The bodyweight acts as resistance, challenging the muscles to work against gravity to lift the arm.

While the exercise may also activate the core and stabilizer muscles, its primary focus is on the upper back.

Stand with your feet shoulder-width apart and your knees slightly bent.
Hold a dumbbell in your right hand, palm facing your body, and bend forward at the waist until your upper body is parallel to the floor.
Allow your right arm to hang straight down from your shoulder, perpendicular to the floor.
Keeping your back straight, engage your core and lift your right arm out to the side until it is parallel to the floor.
Pause for a moment, then slowly lower your right arm back to the starting position.
Repeat the movement for the desired number of repetitions.
Switch the dumbbell to your left hand and repeat the exercise on the other side.

Start by standing with your feet shoulder-width apart, knees slightly bent, and your core engaged. This will provide a stable base for the exercise and ensure proper form throughout.
Hold a dumbbell in one hand, allowing it to hang down in front of your body. Keep your arm extended, but with a slight bend at the elbow to avoid locking it out.
With a controlled motion, hinge forward at the hips, maintaining a straight back and keeping your head in line with your spine. This will activate your upper back muscles and prepare them for the exercise.
As you bend over, simultaneously lift your extended arm out to the side, squeezing your shoulder blades together at the top of the movement. Focus on engaging your upper back muscles and avoid using momentum to swing the weight up.
Lower the weight back down in a controlled manner, feeling the stretch in your upper back before repeating the movement for the desired number of repetitions. Remember to keep your core engaged and maintain proper form throughout the exercise.