Lie chest-supported on an incline bench and move dumbbells out to the sides in a horizontal abduction to work the upper back and rear deltoids.
How to do the Chest Supported Reverse Fly (Dumbbell)#
- Set an incline bench so your chest rests on it and plant your feet for stability.
- Hold a dumbbell in each hand with a neutral grip and let your arms hang beneath your shoulders with a slight bend in the elbows.
- Brace your core and keep your chest on the bench while you lift the weights out to your sides, leading with the elbows.
- Squeeze your shoulder blades together when your arms reach roughly parallel to the floor and pause briefly.
- Lower the dumbbells slowly back to the starting position under control.
Muscles worked#
- Primary: Rear delts (Posterior Deltoid), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Traps (Trapezius)
Common mistakes#
- Using momentum or swinging the torso to lift the weights.
- Shrugging the shoulders and leading with the traps instead of squeezing the shoulder blades.
- Letting the wrists bend or rotate during the movement.
- Raising the arms too high above shoulder level, which shifts work to the traps.
