Dumbbell Incline Bench Reverse Fly
Auto DetectedA chest-supported isolation movement using dumbbells to perform a reverse fly, effectively targeting the rear deltoids, rhomboids, and upper back for improved posture and stability.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Accessory Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
7/10Mid Traps, Lower Traps
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Use shorter rest periods for higher volume sets focusing on hypertrophy.
How to Perform
Set an adjustable bench to a 30-45 degree incline. Lie prone (face down) on the bench with your chest resting against the padding, allowing your arms to hang straight down, holding a dumbbell in each hand with a neutral grip.
- Keep a slight bend in your elbows and maintain chest contact with the bench throughout the movement.
- Initiate the raise by consciously squeezing your shoulder blades together.
- Raise the dumbbells out and up to the sides until your arms are roughly parallel to the floor.
- Hold the peak contraction briefly, focusing on the rear shoulder muscles.
- Slowly lower the dumbbells back to the starting position under full control.
Coaching Tips
Form Cues
- Squeeze your shoulder blades.
- Lead with the elbows.
- Keep elbows slightly bent.
- Control the negative.
- Chest against the bench.
Breathing
Inhale deeply during the lowering phase; exhale sharply as you pull the weights up and squeeze your back muscles.
Tempo
2-1-1
Range of Motion
Move the dumbbells from a dead hang to shoulder height, stopping when the upper arms are perpendicular to the torso and parallel to the floor.
Safety
Safety Notes
- Avoid using weights that compromise form or cause excessive momentum.
- Stop if you feel sharp pain in the shoulder joint.
- Ensure the bench is stable before lying down.
Spotting
Not recommended; use lighter weights or drop sets if assistance is needed to complete the movement.
Common Mistakes
- Using momentum or swinging the weights.
- Excessive shrugging toward the ears.
- Letting the chest lift off the bench.
- Not achieving full scapular retraction.
When to Avoid
- Acute shoulder impingement or severe rotator cuff injury.
Flexibility Needed
- Adequate shoulder horizontal abduction.
Build Up First
- Ability to maintain a stable torso position.
- Proficiency in scapular retraction.
Also known as
Dumbbell Lying Rear Lateral Raise, Prone Reverse Fly, Incline Dumbbell T-Raise, Chest Supported Lateral Raise
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