Dumbbell Incline Alternate Reverse Fly
Description
The dumbbell incline alternate reverse fly is performed face down on an incline bench, raising the dumbbells one arm at a time. The chest support eliminates lower back stress while the alternating pattern increases time under tension on each side. It is a strong choice for strict rear delt isolation.
Muscle Group
Equipment Required
Dumbbell Incline Alternate Reverse Fly Instructions
- Set an incline bench to about 30 to 45 degrees.
- Lie face down on the bench with chest supported.
- Hold a dumbbell in each hand with arms hanging below shoulders, palms facing each other.
- Maintain a slight bend in the elbows throughout.
- Brace your core.
- Raise the right dumbbell out to the side to shoulder height.
- Squeeze the right rear delt at the top, then lower with control.
- Repeat with the left arm. Alternate sides each rep.
Dumbbell Incline Alternate Reverse Fly Form & Visual
Dumbbell Incline Alternate Reverse Fly Benefits
- Strict rear delt isolation
- Chest support eliminates body english
- Alternating pattern increases time under tension
- Builds posterior shoulder strength
- Improves posture
- Useful for shoulder balance work
Dumbbell Incline Alternate Reverse Fly Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle and lower)
Dumbbell Incline Alternate Reverse Fly Variations & Alternatives
- Dumbbell Reverse Fly
- Bent Over Reverse Fly
- Cable Reverse Fly
- Face Pull
