Incline Bench Dumbbell Reverse Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Bench Dumbbell Reverse Fly is an isolation exercise targeting the rear deltoids. By lying chest-down on an incline bench, momentum is minimized and focus remains on the shoulders and upper back. This is a great movement for correcting posture and building balanced shoulder strength.
How to Perform
Lie face down on a 30–45° incline bench, holding dumbbells under the bench.
Let arms hang naturally, palms facing each other.
With a slight bend in your elbows, lift dumbbells out to the sides until they reach shoulder level.
Squeeze shoulder blades together at the top.
Lower slowly under control.
Keep head neutral throughout.
Repeat for desired reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep chest in contact with bench.
Avoid arching your back.
Squeeze shoulder blades at top.
Use light to moderate weight.
Control both raise and lower phases.
Don’t let dumbbells touch at bottom.
Keep elbows slightly bent.
Focus on rear delts, not traps.
Move slowly with intent.
Stay tight and avoid flaring.
How Not to Perform
Avoid jerking the dumbbells: Use controlled, smooth movements to keep the focus on the target muscles and prevent injury.
Avoid using too much weight: Choose a manageable load to maintain proper form and avoid unnecessary strain.
Avoid letting arms swing: Keep the motion strict and controlled to isolate the intended muscles.
Avoid shrugging shoulders up: Keep shoulders relaxed and down to prevent neck and shoulder tension.
Avoid lifting your head off the bench: Keep your head and neck supported to maintain proper alignment and reduce strain.
Avoid losing tension at the bottom: Maintain constant tension throughout the movement, especially in the lowest position.
Avoid not squeezing at the top: Pause and contract the target muscles at the top of the movement for better activation.
Avoid going too fast: Perform reps slowly and deliberately to stay in control and maximize muscle engagement.
Avoid overbending elbows: Keep a slight bend in the elbows, but don’t turn it into a pressing movement.
Avoid rounding the spine or lifting the chest: Maintain a neutral spine and keep your chest stable to protect your posture and prevent injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
