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Instructions
- Set an adjustable bench to a 30–45 degree incline and lie face down with your chest supported.
- Hold a dumbbell in each hand with a neutral grip, arms extended below your shoulders.
- With a slight bend in your elbows, lift the dumbbells outward and upward to shoulder height.
- Pause briefly at the top, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions while maintaining control and posture.
Technical Tips
- Avoid swinging or using momentum; control the motion throughout.
- Keep your neck in line with your spine to avoid strain.
- Engage your core to stabilize your torso and prevent excess movement.
Breathing Tips
- Exhale as you raise the dumbbells.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Cervical spine disorders
- Severe upper back or scapular mobility limitations
The Incline Bench Reverse Fly is an isolation exercise designed to target the posterior deltoids while minimizing lower back strain. Performed on an incline bench using dumbbells, this movement emphasizes rear shoulder development and upper back stability. By positioning the body face down, it ensures a strict range of motion and reduces the temptation to use momentum, making it ideal for precise muscle engagement. This exercise is particularly effective for individuals aiming to improve posture, correct muscular imbalances between front and rear deltoids, and enhance shoulder joint integrity. It’s widely used in bodybuilding and fitness routines to build a balanced shoulder profile and to strengthen the scapular stabilizers. The incline setup also reduces spinal loading, offering a safer alternative to bent-over variations, especially for those with lower back concerns. Consistent inclusion of this movement supports improved shoulder mechanics and contributes to overall upper-body symmetry.
How do I do incline reverse flys with proper form?
To perform incline reverse flys correctly, lie face down on a 30–45 degree incline bench, hold dumbbells with a neutral grip, and raise your arms outward in a controlled arc while keeping a slight elbow bend. Avoid using momentum for best results.
What muscles do incline bench reverse flys work?
Incline bench reverse flys primarily target the rear deltoids, while also engaging the traps and rhomboids, helping to build upper back and shoulder stability.
Are incline reverse flys good for posture?
Yes, incline reverse flys strengthen the rear deltoids and upper back muscles, which can help improve posture and balance shoulder development, especially for individuals with rounded shoulders.
Can I do reverse flys without straining my lower back?
Performing reverse flys on an incline bench supports your torso and reduces lower back strain, making it a safer alternative to standing or bent-over versions.
What weight should I use for incline reverse flys?
Use a light to moderate weight that allows controlled movement without using momentum. Focus on muscle engagement over load to prevent shoulder strain.