Shoulders · Dumbbell

Reverse Fly on Incline Bench

Intermediate

Support chest on incline. Prevents swinging for strict rear delt isolation.

Demonstration unavailable

Follow the written setup and technique cues below.

Start Pose

Lie face-down on incline bench

Dumbbells hanging below, slight elbow bend

Chest on pad throughout

Finish Pose

Raise arms out wide in an arc to shoulder height

Squeeze rear delts hard at top

Lower with full control

Training Cues

✓The bench eliminates all momentum — use it well

✓Move only through the shoulder — no elbow bending

✓Squeeze at the top every rep

Watch For This

Lifting chest off the pad

Using too much weight and swinging

Elbow angle changing during the movement

💪 Primary Muscles

● PRIMARY

1/3

Rear Deltoid

Swipe to explore

Primary

Posterior Deltoid

Secondary

RhomboidsMiddle Trapezius

Pro Tip

The incline support makes this one of the purest rear delt exercises — you cannot cheat.

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