Dumbbell Incline Rear Fly
Description
The dumbbell incline rear fly is a rear-delt isolation exercise performed lying face down on an incline bench with a dumbbell in each hand. The chest-supported position eliminates lower-back demand and momentum, forcing strict rear-delt contraction. It is one of the most effective rear-delt exercises for lifters who struggle to feel the muscle during standing variations.
Muscle Group
Equipment Required
Dumbbell Incline Rear Fly Instructions
- Set an adjustable bench to roughly 30 to 45 degrees.
- Lie face down on the bench with your chest pressed against the pad. Your chin should clear the top of the bench.
- Hold a dumbbell in each hand with arms hanging straight down, palms facing each other.
- Plant your toes on the floor for stability. Brace your core.
- Set a slight bend in your elbows and lock it in throughout.
- Lift both dumbbells out to your sides by squeezing your rear delts. Lead with your elbows.
- Continue lifting until your upper arms are roughly parallel to the floor. Squeeze your rear delts hard.
- Lower the dumbbells under control back to the hanging position. Use light weight — quality contraction matters most.
Dumbbell Incline Rear Fly Form & Visual
Dumbbell Incline Rear Fly Benefits
- Chest-supported position eliminates lower-back demand and momentum
- Forces strict rear-delt contraction
- Easier to feel the target muscle than standing variations
- Builds rear-delt size for balanced shoulders
- Excellent for lifters with lower-back issues
- Works at home with dumbbells and an adjustable bench
Dumbbell Incline Rear Fly Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus (rotator cuff)
Dumbbell Incline Rear Fly Variations & Alternatives
- Dumbbell Rear Delt Fly (standing)
- Dumbbell Rear Lateral Raise
- Dumbbell Incline Rear Lateral Raise
- Cable One-Arm Reverse Fly
- Band Reverse Fly
- Single-Arm Incline Rear Fly
- Pause Incline Rear Fly
- Tempo Incline Rear Fly
