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.
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.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Dumbbell
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Hypertrophy
