Dumbbell Incline Rear-Delt Fly
Isolate and strengthen your rear deltoids with the Dumbbell Incline Rear-Delt Fly. Improve posture and shoulder definition.
The Dumbbell Incline Rear-Delt Fly mainly works the shoulders, with help from the traps and back. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Rear-Delt Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Incline Rear-Delt Fly Variations and Alternatives
How to do the Dumbbell Incline Rear-Delt Fly
Set up: Adjust the incline bench to an angle of 30-45 degrees.
Grab the dumbbells: Select a comfortable grip.
Position yourself: Lie face down on the bench with your feet flat on the floor for stability.
Starting position: Hold the dumbbells directly below your shoulders with arms slightly bent.
Perform the fly: Raise the dumbbells to the sides, squeeze your shoulder blades at the top, then return to start.
Movement Control: Maintain control, avoid momentum.
Contraction and Return: Peak contraction followed by a careful return to the starting position.
Repetitions and Sets: Perform the required repetitions and sets.
Tips: Keep your head and spine neutral. Use rear delts primarily, start with lighter weights.
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Dumbbell Incline Rear-Delt Fly FAQs
What muscles does the Dumbbell Incline Rear-Delt Fly work?
The Dumbbell Incline Rear-Delt Fly mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Dumbbell Incline Rear-Delt Fly?
Dumbbells or incline bench.
What workout day should the Dumbbell Incline Rear-Delt Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Incline Rear-Delt Fly variations and alternatives?
Similar exercises include the Barbell Lying Incline Rear-Delt Raise, Barbell Incline Rear-Delt Row, Bodyweight Bent-Over Rear-Delt Fly and Cable Incline Rear-Delt Fly with Supported Back.
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