Dumbbell Incline Alternate Reverse Fly

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

IntermediateShoulders Dumbbell

Movement: Compound
Force: Pull
Per set: 45s
Rest: 1 min

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Variations of Dumbbell Incline Alternate Reverse Fly

Compound

Dumbbell Rotation Reverse Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Compound

Dumbbell Reverse Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Bent Over Alternate Rear Delt Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell One Arm Reverse Fly (with support)

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

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.

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How to do Dumbbell Incline Alternate Reverse Fly

01
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).
02
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.
03
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.
04
Focus on squeezing your shoulder blade towards your spine at the peak of the movement, avoiding any shrugging of your shoulders towards your ears.
05
Inhale as you slowly and with control lower the dumbbell back to the starting position, maintaining tension in the rear deltoid.
06
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.

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Questions

What muscles does Dumbbell Incline Alternate Reverse Fly work?

Dumbbell Incline Alternate Reverse Fly primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Dumbbell Incline Alternate Reverse Fly good for beginners?

Dumbbell Incline Alternate Reverse Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Incline Alternate Reverse Fly?

You need Dumbbell to perform Dumbbell Incline Alternate Reverse Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Incline Alternate Reverse Fly?

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.

What are common mistakes when doing Dumbbell Incline Alternate Reverse Fly?

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.