Chest-Supported Dumbbell Rear Delt Fly
A reverse fly lying face down on a low incline bench. The bench takes the lower back and momentum out of the lift, so the rear delts do all the work.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rotator Cuff
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on a bench set to a low incline, chest on the pad, with a dumbbell in each hand hanging straight down, palms facing each other.
Keep a slight bend in the elbows.
Raise the dumbbells out to the sides in a wide arc.
Stop when the arms are about level with your torso and pause.
Lower slowly back to the hang.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Chest stays on the pad
Arms go wide, not back
Pinkies lead slightly
Common mistakes
Lifting the chest off the bench to swing
Bending the elbows into a row
Squeezing the shoulder blades so hard the traps take over
Safety notes
Use light dumbbells; the support makes it easy to go heavier than the rear delts can handle.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.