Dumbbell Incline Rear Fly

Dumbbell Incline Rear Fly


This exercise involves lying face down on an incline bench while holding dumbbells and performing a fly motion with the arms, targeting the muscles in the upper back and shoulders.

Muscle Group

Equipment Required

Dumbbell Incline Rear Fly Instructions

  1. Start by lying face down on an incline bench with a dumbbell in each hand.
  2. Extend your arms straight down towards the floor with your palms facing each other.
  3. Slowly lift the dumbbells up and out to the sides, keeping your arms straight and your elbows slightly bent.
  4. Pause at the top of the movement and squeeze your shoulder blades together.
  5. Lower the dumbbells back down to the starting position with control.
  6. Repeat for the desired number of repetitions.

Dumbbell Incline Rear Fly Form & Visual

Dumbbell Incline Rear Fly

Dumbbell Incline Rear Fly Benefits

  • Targets the upper back muscles, specifically the trapezius and rhomboids
  • Improves posture and shoulder stability
  • Helps prevent shoulder injuries
  • Increases shoulder mobility and range of motion
  • Can be done with light weights and minimal equipment

Dumbbell Incline Rear Fly Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Rotator cuff muscles

Dumbbell Incline Rear Fly Variations & Alternatives

  • dumbbell-incline-front-fly
  • dumbbell-reverse-fly
  • dumbbell-bent-over-rear-delt-fly
  • cable-rear-delt-fly
  • seated-rear-delt-fly