Incline dumbbell reverse fly

The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.

Benefits

Adds size and strength to the posterior deltoids
The incline takes away the potential of using momentum, making the movement more challenging
Helps develop bigger, more balanced, and healthier shoulders
Great burnout movement on shoulder day
Works the rhomboids and lower and middle traps

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Level: Intermediate

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Incline dumbbell reverse fly Instructions

Incline dumbbell reverse fly muscle diagram

To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
The arms should be elevated until they are parallel to the floor.
Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.