Smart Workout Diary

Dumbbell Reverse Fly Prone

The prone dumbbell reverse fly is a rear-shoulder exercise performed face down on a bench while lifting the arms out to the sides. It primarily targets the rear deltoids, with the upper back helping control the shoulder blades. It supports shoulder balance, upper-back strength, and posture-focused resistance training.

Demonstration

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

Instructions

  1. Set up: Place light dumbbells beside a flat bench. Lie face down with your chest and abdomen supported, feet stable on the floor, and arms hanging straight down.
  2. Position: Hold a dumbbell in each hand with palms facing each other. Keep a soft bend in the elbows, a neutral neck, and your chest in contact with the bench.
  3. Lift: Exhale and raise both arms out to the sides in a wide arc until your upper arms are roughly in line with your torso. Move from the shoulders and gently draw the shoulder blades together.
  4. Lower: Inhale and lower the dumbbells slowly under control until the arms hang beneath the shoulders. Do not let the weights drop or bounce.
  5. Repeat safely: Use a light load that allows controlled repetitions. Stop if you feel sharp pain or cannot keep the shoulders from shrugging upward.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use less weight than expected: Rear deltoids respond well to strict, controlled repetitions; heavy loads often shift work to the upper traps.
  2. Keep the elbows fixed: Maintain the same slight elbow bend throughout rather than turning the movement into a row.
  3. Avoid shrugging: Keep the shoulders away from the ears and focus on a smooth outward arm path.
  4. Control the return: Lower for a deliberate, steady phase and keep your torso supported on the bench.
Exercise library