Smart Workout Diary

Chest-Supported Alternating Dumbbell Reverse Fly

The chest-supported alternating dumbbell reverse fly is an upper-body pulling exercise performed face down on an inclined bench. Alternating the arms emphasizes the rear deltoids while the upper back assists in controlling the shoulder blades. It supports shoulder strength and upper-back muscular control.

Demonstration

Demonstration: Chest-Supported Alternating Dumbbell Reverse Fly

Instructions

  1. Set an incline bench to a moderate angle and hold a dumbbell in each hand.
  2. Lie face down with your chest supported, arms hanging beneath your shoulders, and palms facing each other.
  3. Keeping a slight bend in one elbow, raise that arm out to the side until it is roughly in line with your torso.
  4. Pause briefly, then lower the dumbbell under control to the start position.
  5. Repeat with the other arm, keeping your chest in contact with the bench throughout.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Pull
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load that lets you move without swinging or twisting your torso.
  2. Lead with the elbow and avoid shrugging the working shoulder toward your ear.
  3. Keep the wrist neutral rather than bending it to lift the dumbbell.
  4. Stop the raise if you cannot keep the shoulder position controlled.
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