Incline Dumbbell Reverse Fly
Easy
Also known as: Incline Dumbbell Rear Delt Fly · Dumbbell Incline Rear Lateral Raise
Expert Advice
Think about reaching outward rather than pinching your shoulder blades as hard as possible. This keeps the rear shoulders driving the fly instead of exaggerating upper-back movement.
How-to-do Steps
- Lie face down on an incline bench with your chest supported and feet grounded.
- Hold both dumbbells beneath your shoulders, palms facing each other and elbows slightly bent.
- Sweep both arms outward together until your upper arms align comfortably with your torso.
- Lower both dumbbells slowly beneath your shoulders, keeping the same slight elbow bend.
- Repeat for the programmed reps, keeping your chest supported and neck aligned with your spine.
Common Mistakes
- Shoulders shrug toward your earsFix: keep them away from your ears as your arms rise.
- Elbows bend more during liftingFix: maintain their starting bend so the fly doesn't become a row.
Coach Cues
Reach wideChest stays supportedLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Incline Dumbbell Reverse Fly primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders75%
Secondary
Traps25%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Chest support simplifies balance, but controlling the dumbbell arc requires basic shoulder coordination.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Incline Dumbbell Reverse Fly work?
Incline Dumbbell Reverse Fly primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Incline Dumbbell Reverse Fly?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Incline Dumbbell Reverse Fly suitable for beginners?
Yes, Incline Dumbbell Reverse Fly is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Incline Dumbbell Reverse Fly?
Shoulders shrug toward your ears: keep them away from your ears as your arms rise. Elbows bend more during lifting: maintain their starting bend so the fly doesn't become a row.
