How to Do Reverse Dumbbell Flyes on Incline Bench: Muscles Worked & Proper Form

Muscles Worked in Reverse Dumbbell Flyes on Incline Bench

Primary muscles worked:

• Rear Deltoid
• Rotator Cuff

Secondary muscles worked:

• Trapezius

How to Do Reverse Dumbbell Flyes on Incline Bench

1. Set an incline bench to about a 30–45 degree angle and lie face down on the bench, holding a dumbbell in each hand with your palms facing each other.
2. Let your arms hang straight down toward the floor with a slight bend in your elbows.
3. Raise the dumbbells out to the sides by squeezing your shoulder blades together and engaging the rear deltoids.
4. Pause briefly at the top when the dumbbells are at shoulder height, then slowly lower back to the starting position.
5. Repeat for the desired number of repetitions.

Commentary

Reverse dumbbell flyes is an effective exercise for isolating the rear deltoids and upper back. The incline bench provides extra stability, helping to minimize body movement for a controlled and focused motion.