Incline Reverse Fly

Rear delts, RhomboidsDumbbells, Incline Bench

Strengthens the rear delts and upper back from a chest-supported position. This stance removes lower back strain and enforces a clean arc.

How to do it

1Set an incline bench to 30–40 degrees and lie face down on the pad.

2Hold a dumbbell in each hand and let your arms hang straight down with soft elbows.

3Exhale and raise your arms out to the sides until your elbows reach shoulder height.

4Squeeze your shoulder blades together at the top and hold for a second.

5Inhale as you lower the dumbbells back down under control.

Common mistakes

Lifting your chest off the pad, which engages the lower back.

Bending your elbows to 90 degrees, converting the fly into a row.

Using momentum rather than a clean, deliberate muscle contraction.

Breathing

Exhale as you lift your arms to the sides, and inhale as you lower them.

Make it harder or easier

To simplify, use very light dumbbells.

To progress, pause at the top of the movement for a two-count.

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.