Incline Bench Reverse Fly: Form and Guide

Master the incline bench reverse fly to target your rear deltoids. Follow our expert guide for better posture and shoulder health.

How to Perform

  1. Set an adjustable bench to a 45-degree incline and sit facing the bench with your chest resting firmly against the pad.
  2. Plant your feet flat on the floor and hold a dumbbell in each hand with a neutral grip, letting your arms hang straight down.
  3. Maintain a slight bend in your elbows and engage your core to keep your torso stationary against the bench.
  4. Exhale as you raise the dumbbells out to the sides in a wide arc until they are level with your shoulders.
  5. Squeeze your shoulder blades together at the top of the movement for a brief pause.
  6. Inhale as you slowly lower the weights back to the starting position under full control.

Common Mistakes

  • Using momentum or swinging the weights to complete the repetition
  • Shrugging the shoulders toward the ears, which overactivates the upper traps
  • Lifting the chest off the bench pad during the concentric phase
  • Locking the elbows completely straight, increasing joint strain

Muscles Worked

Primary movers

  • Shoulders

Stabilizers

  • Upper Back
  • Trapezius
  • Rhomboids

Related Guides

Shoulders · Shoulders