Dumbbell Laying Reverse Fly

A chest-down reverse fly on an incline bench that isolates the rear delts and upper back without lower-back strain.

Shoulders Dumbbell Strength

Step by step

1. Set a bench to about a 45 degree incline and lie face-down on it with a dumbbell in each hand.
2. Let the arms hang straight toward the floor, palms facing each other, with a slight bend in the elbows.
3. Brace the core, plant the toes on the floor, and lock the slight elbow bend for the set.
4. Open the arms out to the sides in a wide arc, leading with the elbows toward the ceiling.
5. Squeeze the rear delts and the middle of the back together at the top of the lift, pausing briefly.
6. Lower the dumbbells under control over 2 to 3 seconds back to the hanging start position.

Muscles and equipment

Target muscle

Rear delts

Secondary muscles

none

Equipment

Dumbbell

Type

Strength

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