Step by step instructions, muscle activation and variants for the Dumbbell One Arm Rear Delt Fly (rack support).
The dumbbell single arm reverse fly with rack support isolates the rear deltoid and upper back by having you brace your free hand against a squat rack for stability. The support removes unwanted torso movement so each repetition places maximum tension on the posterior shoulder and rhomboids.
Common mistakes content is coming soon.
The Dumbbell One Arm Rear Delt Fly (rack support) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.