Incline Prone Dumbbell Rear Delt Fly
Lie face-down (prone) on an incline bench set to about 30-45 degrees, holding a dumbbell in each hand with arms hanging straight down. Keep a slight bend in your elbows and your chest pinned to the pad throughout the set. Raise the dumbbells out to the sides in a wide arc until your arms are roughly parallel to the floor, squeezing your rear delts and upper back. Lower them under control; the chest support eliminates momentum so the rear delts do all the work.
SHOULDERS · PULL
How it is executed
- Lie face-down (prone) on an incline bench set to about 30-45 degrees, holding a dumbbell in each hand with arms hanging straight down.
- Keep a slight bend in your elbows and your chest pinned to the pad throughout the set.
- Raise the dumbbells out to the sides in a wide arc until your arms are roughly parallel to the floor, squeezing your rear delts and upper back.
- Lower them under control; the chest support eliminates momentum so the rear delts do all the work.
Put it to work in Kaizer
Software that adjusts loads from RIRYour client reports RIR when the exercise ends. Kaizer recalculates the estimated 1RM and writes the next load into the weeks you did not touch. The ones you touch stop.Kaizer vs TotalGainsHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.AutoregulationAutoregulation means adjusting a session's load or volume based on how the person responds that day, instead of following a number set weeks earlier.Heart rate zone calculatorWhat your heart rate zones are
