Incline Dumbbell Reverse Fly
oec:incline-dumbbell-reverse-fly
An upper-body isolation exercise targeting the posterior deltoids and upper back while lying prone on an incline bench.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Incline Bench Reverse Fly, Chest-Supported Dumbbell Reverse Fly, Incline Rear Delt Fly, Prone Incline Dumbbell Rear Delt Raise
How to do it
Setup
- Set an adjustable bench to a low incline, typically between 30 and 45 degrees.
- Hold a dumbbell in each hand and lie chest-down against the bench pad.
- Plant your toes firmly on the floor and let your arms hang straight down beneath your shoulders with a slight bend in the elbows.
Movement
- Maintaining a fixed, soft bend in the elbows, raise the dumbbells out to the sides in a wide arc.
- Lift until your upper arms are roughly aligned with your torso, feeling the contraction in your rear deltoids and upper back.
- Pause briefly at the peak of the movement without shrugging your shoulders toward your ears.
- Lower the dumbbells under control along the same path back to the starting position.
Breathing
Exhale as you raise the dumbbells out to the sides and inhale as you lower them.
Cues
- Lead with your elbows.
- Keep the chest glued to the pad.
- Reach out wide rather than pulling back.
Common faults
- Excessively bending the elbows to turn the fly into a row.
- Maintain a fixed, slight bend in the elbows throughout the entire range of motion.
- Lifting the chest off the bench to use momentum.
- Keep your sternum pressed into the bench pad and reduce the weight if necessary.
- Shrugging the upper traps excessively.
- Keep the shoulder blades depressed and focus on pulling the elbows outward away from the body.
Safety
- Avoid using excessively heavy loads that compromise shoulder mechanics or cause neck strain.
Muscles
Joints
- Shoulder: Horizontal abduction
- Shoulder blade: Retraction
- Elbow: Isometric stabilization
Details
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell; Adjustable bench
- Record
- Repetitions and Load
- Load
- external, per implement
Sources
- wger: Incline Bench Reverse Fly, by cshep442 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.