Incline Dumbbell Reverse Fly

Primary: Posterior Deltoids

Secondary: Rhomboids, Middle Trapezius, and Rotator Cuff Muscles

1. Prepare the bench. Set the backrest to an angle of approximately 30–45 degrees and select a pair of light dumbbells.
2. Get into the starting position. Lie face down on the incline bench, keeping your chest firmly pressed against the backrest and your feet securely on the floor. Let your arms hang downward while holding the dumbbells.
3. Stabilize your body. Keep your neck in a neutral position, your shoulders down, and your elbows slightly bent. Your palms should face each other.
4. Perform the reverse fly. Exhale as you smoothly raise your arms out to the sides until they reach approximately shoulder height, maintaining a slight bend in your elbows. Focus on engaging your rear deltoids.
5. Return to the starting position. Inhale as you slowly lower the dumbbells, maintaining control and preventing them from dropping suddenly.
6. Repeat the movement. Keep your chest pressed against the bench, avoid shrugging your shoulders toward your ears, and perform the exercise without jerking.

Mistake 1: Bending your elbows excessively and turning the movement into a dumbbell row.

How to Fix: Maintain a slight, fixed bend in your elbows and focus on raising your arms outward through your shoulder joints.

Mistake 2: Shrugging your shoulders toward your ears and using excessively heavy dumbbells.

How to Fix: Reduce the weight, keep your neck relaxed, and raise your arms smoothly without jerking.

1. Standing Bent-Over Dumbbell Reverse Fly — A similar exercise performed without chest support.
2. Reverse Pec Deck Fly — Allows you to perform the movement while seated with torso support.
3. Cable Reverse Fly — A variation that provides continuous resistance throughout the movement.

Sets

3

Reps

12–15

Rest Between Sets

45–60 seconds