Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Traps, Triceps
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

Incline Rear Delt Fly Overview

The incline rear delt fly, also known as a reverse fly, is a variation of a bent-over dumbbell reverse fly and a great exercise to assist you in building a complete set of shoulders.

Many lifters utilize the dumbbell reverse fly to target the rear delts, an often lagging muscle for many lifters alike.

Strengthening the rear delts by performing a rear delt fly can lead to improved posture and a greater level of strength on other lifts.

Incline Rear Delt Fly Instructions

  1. Set up for the exercise by setting an adjustable back bench to an angle of around 30-40 degrees.
  2. Grab a set of dumbbells and position yourself with your chest on the back of the bench (prone position).
  3. Plant your feet on the floor for stability and hold the dumbbells with a neutral grip.
  4. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
  5. Slowly lower the dumbbells back to the starting position under control.
  6. Repeat for the desired number of repetitions.

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.
2 Comments
Ravi
Posted on: Wed, 07/26/2023 - 20:44

Is rear machine fly is same Dumbbell Reverse Fly On Incline Bench

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Roger
Posted on: Fri, 07/28/2023 - 10:22

They work in a similar manner, yes.