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Shoulders · Intermediate

Chest-Supported Dumbbell Rear-Deltoid Fly

Incline chest-supported rear-deltoid fly that removes torso momentum while the arms open in a controlled arc.

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Chest-Supported Dumbbell Rear-Deltoid Fly demonstration

Exercise overview

Training details

ShouldersUpper Back

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie chest down on an incline bench with a dumbbell in each hand hanging below your shoulders.
  2. 02Keep a soft bend in your elbows and hold your chest firmly against the pad.
  3. 03Raise the dumbbells out to the sides in a rear-delt fly path.
  4. 04Stop near shoulder height and pause without shrugging or pulling the dumbbells toward your ribs.
  5. 05Lower the dumbbells slowly until your arms hang beneath the bench again.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBent-Over Dumbbell Rear-Deltoid FlyRelated variationDumbbell Incline Alternate Reverse FlyRelated variationDumbbell Prone Bench Rear Delt FlyRelated variationBent-Over Dumbbell Rear-Deltoid PulsesRelated variationDumbbell One Arm Reverse Fly (with support)Related variationDumbbell Plank Reverse Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteBand Bent Over Rear Delt FlyComparable substituteFace PullComparable substituteBarbell Rear Delt RowComparable substituteWall Handstand Hold

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