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Shoulders · Intermediate

Dumbbell Incline Alternate Reverse Fly

Alternating chest-supported rear-deltoid fly on an incline bench, isolating one shoulder at a time without torso momentum.

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Exercise overview

Training details

ShouldersUpper Back

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set an incline bench to 30-45 degrees and lie chest-down with one light dumbbell in each hand.
  2. 02Let both arms hang with softly bent elbows and keep the chest supported.
  3. 03Raise one arm out to the side in a rear-deltoid fly without rowing, shrugging, or rotating the torso.
  4. 04Lower that dumbbell fully under control while the opposite arm remains quiet.
  5. 05Alternate sides for the prescribed repetitions while preserving the same elbow angle and bench contact.

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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 variationChest-Supported Dumbbell Rear-Deltoid FlyRelated variationBent-Over Dumbbell Rear-Deltoid FlyRelated variationDumbbell Prone Bench Rear Delt 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 substituteFace PullComparable substituteBarbell Rear Delt RowComparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteBand Bent Over Rear Delt FlyComparable substituteWall Handstand Hold

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