Dumbbell Incline Alternate Reverse Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Lower Fibers, Deltoid Lateral, Infraspinatus, Trapezius Middle Fibers, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Incline Reverse Fly, Incline Dumbbell Fly
How to: Dumbbell Incline Alternate Reverse Fly
- Adjust the bench to a 30-45 degree incline.
- Lie on your stomach on the bench with a dumbbell in each hand.
- With palms facing each other and arms extended down, lift the weights with control until your arms are parallel to the ground.
- Pause at the top for a second then slowly lower the weights back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back during the lift.
- Not controlling the dumbbells on the descent.
- Lifting the weights too high, straining the shoulder.
Modifications
- Use lighter weights to reduce strain.
- Perform the exercise seated if standing is difficult.
Tips
- Engage your core to maintain stability.
- Keep your back flat against the bench.
- Control the movement to avoid using momentum.
Dumbbell Incline Alternate Reverse Fly Alternatives
Tags
shoulders
deltoids
strength
reverse fly
dumbbells
upper body