Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Shoulders
Alternating Incline Rear Delt Fly Overview
The alternating incline rear delt fly is a variation of an incline rear delt fly and a great exercise to assist you in building a complete set of shoulders.
Many lifters utilize the dumbbell rear fly to target the rear delts, an often lagging muscle for many lifters alike.
Strengthening the rear delts by using the incline rear delt fly can lead to improved posture and a greater level of strength on other lifts.
Alternating Incline Rear Delt Fly Instructions
- Set up for the exercise by setting an adjustable back bench to an angle of around 30-40 degrees.
- Grab a pair of dumbbells and position yourself with your chest on the back of the bench (prone position).
- Plant your feet on the floor for stability and hold the dumbbells with a neutral grip.
- Take a deep breath and pull one dumbbell towards the ceiling using the rear deltoids.
- Slowly lower the dumbbell back to the starting position and immediately repeat the movement on the other arm. This is one rep.
- Repeat for the desired number of repetitions.
Alternating Incline Rear Delt Fly Tips
- Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited.
- If you experience shoulder pain during the movement then it may be beneficial to rotate the dumbbells until the thumbs are pointing away from one another and the palms are facing forward. This is also known as a supinated grip and will externally rotate the shoulder.
- Use slow and controlled movement and don’t rely on momentum.
- Allow the arms to move freely but avoid locking out the elbows.
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