Dumbbell Incline Rear Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Deltoid Lateral, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Infraspinatus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.8
- Alternate Names
- Incline Rear Fly, Incline Dumbbell Fly
How to: Dumbbell Incline Rear Fly
- Set an incline bench at a 30 to 45-degree angle.
- Grab a dumbbell in each hand and lie face down on the bench.
- Let your arms hang straight down towards the ground, palms facing each other.
- Engaging your shoulder blades, lift the dumbbells outward until your elbows are parallel to your shoulders.
- Hold the position for a moment and then slowly lower back to the starting position.
Common Mistakes
- Using too much weight, which can compromise form.
- Lifting arms too high above shoulder level.
- Not engaging the core and back muscles for stability.
Modifications
- Use lighter weights if you're struggling to maintain form.
- Perform the exercise seated for added stability.
Tips
- Maintain a slight bend in the elbows during the movement.
- Focus on squeezing the shoulder blades together at the top of the movement.
- Control the weight during both the lifting and lowering phases.
Dumbbell Incline Rear Fly Alternatives
Tags
shoulders
strength
dumbbells
rear deltoids
muscle building
upper body