Incline Dumbbell Rear Delt Fly

Rear Delts, TrapsDumbbells, Incline Bench

An isolation exercise targeting the rear delts and upper back while lying face down on an incline bench. Chest support prevents momentum so you can focus strictly on target muscle recruitment.

How to do it

1Lie chest-down on an incline bench, plant your feet firmly, and let your arms hang straight down with dumbbells.

2Set a soft bend in your elbows and maintain that exact angle throughout the set.

3Fly the dumbbells out to the sides, driving your elbows up and gently squeezing your shoulder blades together.

4Pause for a moment at the top when your arms are parallel to the floor.

5Slowly lower the dumbbells back down, resisting the weight on the way down.

Common mistakes

Lifting your chest off the bench during the movement, reducing isolation on the shoulders.

Bending your elbows too much, turning the reverse fly into a standard row.

Jerking the dumbbells up using momentum, increasing your risk of muscle strain.

Breathing

Exhale as you raise your arms out to the sides. Inhale as you return the dumbbells to the start.

Make it harder or easier

If you lose strict form, drop the dumbbell weight. To progress, hold a two-second pause at the peak squeeze.

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.