Description:
The Dumbbell Incline Reverse Fly is an isolation exercise that opens the arms out to the sides in a reverse arc to target the rear of the shoulder and the upper back. Lying chest down on an incline bench supports the torso and removes momentum.
Benefits:
- Isolates the rear deltoid.
- Strengthens the rhomboids and mid traps.
- Improves posture and shoulder balance.
- Supports healthy shoulders for pressing.
- Easy to control with light weight.
Profile:
| Equipment: | Dumbbells |
| Type: | Strength Training (Isolation) |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Posterior Deltoid
Secondary Muscles
- Rhomboids
- Middle Trapezius
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Lie chest down on an incline bench holding a dumbbell in each hand hanging beneath you.
- Start with your arms hanging with a slight bend in the elbows and your palms facing each other.
- Keeping that elbow bend fixed, raise your arms out to the sides in a wide arc until they reach shoulder height.
- Squeeze your shoulder blades together at the top.
- Lower under control back to the start.
- Repeat for the desired reps.
Common Mistakes:
- Using momentum to swing the weight up.
- Bending the elbows and turning it into a row.
- Shrugging the shoulders toward the ears.
- Using too much weight for strict form.
Variations:
- Dumbbell Reverse Fly
- Cable Reverse Fly
- Cable Face Pull
- Pec Deck Reverse Fly
Safety Tips:
- Use a light weight you can control.
- Keep a soft, fixed bend in the elbows.
- Avoid shrugging the shoulders.
- Stop if you feel shoulder pain.
Additional Information:
Reverse flyes balance out the pressing most people do, strengthening the rear delts and upper back to support good posture and healthy shoulders.
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