Demo & instructions
Chest-Supported Rear Delt Fly
Also known as: Incline Bench Rear Delt Fly, Prone Dumbbell Reverse Fly
Instructions
A reverse fly performed lying chest-down on an incline bench. The bench holds your torso still, so the rear shoulders do the work without any help from body swing and without needing to hold a hinge.
- Movement
- Rear shoulder
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Set an adjustable bench to a low incline, around thirty to forty-five degrees.
- 2Lie chest-down on the pad with your feet braced on the floor and a light dumbbell in each hand.
- 3Let your arms hang straight down, palms facing each other, elbows slightly bent.
Execution
- 1Sweep your arms out to the sides in a wide arc, leading with your elbows.
- 2Stop when your upper arms are level with your shoulders and pause briefly.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
