Read on to learn: How to do Incline Dumbbell Reverse Flyes exercise on incline bench, its benefits with VIDEO (step-by-step instructions) & important tips.

The Dumbbell Reverse Fly On Incline Bench is an upper-body exercise that targets your rear (or posterior) deltoids, and also the postural muscles of your upper back.

Since it works on small muscles, this exercise is usually done with lightweight for higher reps range, such as 10-15 reps per set or more.

Incline Reverse Dumbbell Flyes Exercise Benefits

Let’s first see what are the benefits of incline dumbbell reverse fly:

(i) Increases the size and strength of the rear deltoids.

(ii) The incline eliminates the possibility of using momentum, making the movement safe.

(iii) Helps acquire healthier, bigger and more balanced shoulders, and also

(iii) Works your rhomboids and middle and lower traps.

How To Do Dumbbell Reverse Fly On Incline Bench – Step-by-Step Instructions

Start Position

Set up an adjustable exercise bench to an angle of about 30-45 degrees. Grab a pair of dumbbells and lie face down on the bench (prone position). Position your torso against the bench with your feet firmly placed on the floor for stability. Let your arms hang towards the floor with your elbows slightly flexed and palms facing each other. Tighten your abdominal muscles and core so as to keep your spine stabilized. This is your starting position.


Upward Phase: Exhale and while moving only at your shoulders, slowly raise the dumbbells up and out to your sides. Your upper arms, elbows and dumbbells should move in unison until the arms are near level with the shoulders. Squeeze your shoulder blades together at the top position. Maintain a slight bend in your elbows all through the movement. Don’t allow your back to arch during the upward movement by keeping your torso firmly pressed against the bench.

Downward Phase: While inhaling gently, slowly lower the dumbbells in unison back to the start position.

Repeat the drill for desired number of reps.

Important Tips To Maximize Benefits & Minimize Risks

Practice its proper form with lightweight.

Remember to squeeze your shoulder blades together and pause for a moment at the top of the upward phase.

The movements should occur at the shoulders. The rest of your body should stay as stationary as possible and your arms should maintain the same form all through the movement.

Watch this video to learn how to do Incline Dumbbells Reverse Fly Exercise:

Renu Bakshi AKA Fitness BuffhqAbout Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”

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