Prone Dumbbell Reverse Fly

rear delts, rhomboids, trapsDumbbells

This chest-supported dumbbell fly isolates the rear delts and upper back. Lying face down eliminates momentum so you hit the target muscles with total precision.

How to do it

1Lie face down on a bench holding dumbbells with arms hanging down and palms facing each other.

2Set a slight bend in your elbows and lock that joint angle throughout the set.

3Raise your arms out to the sides to shoulder height, driving with your rear delts and squeezing your shoulder blades.

4Hold at the top for a second, keeping tension on your upper back.

5Slowly lower the dumbbells back down without letting your muscles fully relax.

Common mistakes

Arching your lower back and lifting your chest off the bench, increasing injury risk.

Locking out your elbows completely, placing unsafe stress on the joint.

Swinging the weights using momentum, which takes the rear delts out of the movement.

Breathing

Exhale as you raise the dumbbells, and inhale as you lower them.

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.