Smart Workout Diary

Dumbbell Incline Bench Reverse Fly

The dumbbell incline bench reverse fly is an upper-body pulling exercise performed while lying chest-down on an inclined bench. It primarily trains the rear deltoids, with the upper back assisting as the arms move out to the sides. This exercise supports shoulder strength, upper-body muscle development, and balanced pulling training.

Demonstration

Demonstration: Dumbbell Incline Bench Reverse Fly

Instructions

  1. Set an adjustable bench to a low incline and lie chest-down with a dumbbell in each hand, arms hanging below your shoulders.
  2. Keep your feet firmly on the floor, brace your torso against the bench, and maintain a slight bend in your elbows.
  3. Raise the dumbbells out and slightly back in a wide arc until your upper arms are roughly in line with your torso.
  4. Pause briefly, then lower the dumbbells under control to the starting position without swinging.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Traps
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use light enough dumbbells to keep the movement smooth and controlled throughout the range of motion.
  2. Lead with your elbows rather than pulling the weights upward with your hands.
  3. Keep your neck neutral and avoid shrugging your shoulders toward your ears.
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