Rewinding the arrow of time via phase conjugation is an intriguing phenomenon made possible by the wave property of light. Here, we demonstrate the realization of a one-wave optical phase conjugation mirror using a spatial light modulator. An adaptable single-mode filter is created, and a phase-conjugate beam is then prepared by reverse propagation through this filter. Our method is simple, alignment free, and fast while allowing high power throughput in the time-reversed wave, which has not been simultaneously demonstrated before. Using our method, we demonstrate high throughput full-field light delivery through highly scattering biological tissue and multimode fibers, even for quantum dot fluorescence.