Exercises

Incline reverse fly

The bench supports your chest while you raise the arms outward to train the rear delts.

Rear view of an incline reverse fly with the chest supported and both arms raised out to the sides.

Dumbbells · Incline bench

Source: ACE · Incline Reverse Fly

Step by step

  1. Set the backrest to about 45 to 60 degrees and sit facing it with your chest supported.
  2. Let the dumbbells hang below your shoulders with palms facing each other and elbows softly bent.
  3. Raise your upper arms and dumbbells together out to the sides until they are near shoulder height.
  4. Lower the dumbbells slowly while keeping your torso against the pad.

Common mistakes

  • Lifting the chest away from the bench or arching the back.
  • Turning the movement into a row by pulling the elbows toward the ribs.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.