Smart Workout Diary

Dumbbell Alternating Reverse Fly Prone

The prone alternating dumbbell reverse fly is a rear-shoulder exercise performed face down on a bench while raising one dumbbell out to the side at a time. It primarily targets the rear deltoids, with the upper back assisting in shoulder-blade control. It supports shoulder balance, upper-body pulling strength, and postural control.

Demonstration

Dumbbell Alternating Reverse Fly Prone — demonstration 1
Dumbbell Alternating Reverse Fly Prone — demonstration 2

Instructions

  1. Set up a flat bench and lie face down with your chest supported, holding a light dumbbell in each hand with palms facing inward.
  2. Let the arms hang below the shoulders with a soft bend in the elbows; brace the abdomen and keep the neck long and neutral.
  3. Raise one arm out to its side in a wide arc, leading with the elbow and keeping the torso still.
  4. Stop when the upper arm is roughly level with the torso, then lower slowly to the start without dropping the weight.
  5. Repeat with the other arm, alternating sides while maintaining a controlled, even tempo.
  6. Use a load that allows smooth repetitions; stop if shoulder pain, pinching, or loss of control occurs.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Keep the load light. Rear deltoids respond best when the lift is controlled rather than swung.
  2. Think about moving the elbow outward, not pulling the dumbbell toward the ear.
  3. Exhale as you lift and avoid shrugging the working shoulder toward the neck.
  4. Keep the chest in contact with the bench so momentum and lower-back movement do not replace shoulder work.
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