Incline Dumbbell Reverse Fly

Rear delts, traps, rhomboidsDumbbells, Incline Bench

An incline bench dumbbell isolation move targeting the rear delts and upper back. The chest-supported position takes pressure off the lower back and keeps your movement path strict.

How to do it

1Lie chest-down on an incline bench, plant your feet on the floor, and hold dumbbells with a neutral grip.

2Let your arms hang down, keeping a slight, natural bend in your elbows.

3Exhale and fly the dumbbells out to the sides to shoulder height using your rear delts.

4Pause at the top and make sure the drive is coming purely from your shoulder joints.

5Inhale as you smoothly lower the dumbbells back to the starting position.

Common mistakes

Peeling your chest off the bench and swinging your torso to momentum the weight up.

Bending your arms excessively and turning the fly into a row.

Shrugging your shoulders toward your ears as you raise the dumbbells.

Breathing

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

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.