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Dumbbell Incline Alternate Reverse Fly

Strengthen your rear deltoids and upper back with the Dumbbell Incline Alternate Reverse Fly.

Intermediate
Compound
Pull
45s per set1 min rest
Shoulders
Dumbbell

Description

A strength exercise targeting the rear deltoids, with secondary focus on the upper back muscles. Performed on an incline bench, holding dumbbells with palms facing each other, and lifting the weights in a reverse fly motion.

How to Do Dumbbell Incline Alternate Reverse Fly

  1. 1
    Setup

    Set an incline bench to a 30-45 degree angle. Lie face down on the bench with your chest supported, holding a dumbbell in each hand with a neutral grip (palms facing each other).

  2. 2
    Setup

    Let the dumbbells hang straight down towards the floor, keeping a slight bend in your elbows. Ensure your head is neutral, aligned with your spine.

  3. 3

    Keeping your core engaged and torso stable against the bench, exhale and contract your rear deltoid to lift one dumbbell out to the side in an arc, until your arm is roughly parallel to the floor.

  4. 4

    Focus on squeezing your shoulder blade towards your spine at the peak of the movement, avoiding any shrugging of your shoulders towards your ears.

  5. 5

    Inhale as you slowly and with control lower the dumbbell back to the starting position, maintaining tension in the rear deltoid.

  6. 6

    Immediately repeat the movement with the other arm, alternating sides for the desired number of repetitions.

Tips

  • Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your elbow joints and better isolate the rear deltoids.
  • Focus on the mind-muscle connection, visualizing your rear deltoids contracting to lift the weight, rather than relying on momentum or other larger muscle groups.
  • Keep your chest pressed firmly against the incline bench to minimize torso movement and prevent recruitment of the lower back muscles.
  • Control both the lifting and lowering phases; avoid letting the dumbbells drop quickly, as the eccentric (lowering) portion is crucial for muscle growth.

Common Mistakes

  • ×Using too much weight often leads to excessive body English and shrugging, so select a lighter weight that allows for strict form and proper rear deltoid activation.
  • ×Swinging the dumbbells up with momentum rather than controlled muscular contraction reduces the exercise's effectiveness, so focus on a slow, deliberate lift and a controlled eccentric lowering.
  • ×Locking your elbows straight can put undue stress on the joint, so maintain a slight, consistent bend in your elbows throughout the entire range of motion.

Variations

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