Chest-Supported Dumbbell Reverse Fly

Rear Delts, Traps, RhomboidsDumbbells, Incline Bench

Isolate your rear delts and upper back muscles using an incline bench for torso support. Chest support takes your lower back out of the movement and keeps tension strictly on the target muscles.

How to do it

1Set an incline bench to 30–45 degrees and lie face down with your feet grounded on the floor.

2Hold dumbbells in a neutral grip with your arms hanging down and elbows slightly bent.

3Raise your arms out to the sides through your rear shoulders, maintaining a fixed elbow bend.

4Pause at the top for a second, squeezing your rear delts and upper back.

5Slowly lower the dumbbells back down under control.

Common mistakes

Heaving your upper body off the pad to swing the dumbbells up.

Pinching your shoulder blades together too early, shifting work away from the rear delts to the traps.

Locking out your elbows completely during the fly, straining the elbow joints.

Breathing

Exhale as you raise the dumbbells; inhale as you lower them back down.

Make it harder or easier

Use lighter dumbbells or decrease the bench angle to make it easier. Hold for two seconds at the top to increase intensity.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.