Bent Arm Reverse Fly On Incline Bench
Targets upper back muscles for improved posture
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: trapezius, rhomboids. Secondary: deltoids, rotator cuff |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 8 sets × 10 reps |
| Estimated calories burned | ~11 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — sit on an incline surface with feet flat on the floor
- Step 2: Initiation — place hands on the edge of the surface
- Step 3: Main movement — lift body up until arms are straight
- Step 4: End position — squeeze shoulder blades together
- Step 5: Return — slowly lower body back to starting position
- Step 6: Breathing reminder — exhale on contraction, inhale on return
Coaching tips
Benefits
Targets upper back muscles for improved posture
Common mistakes
Not keeping core engaged
Make it harder
Increase reps or add weight
Make it easier
Decrease reps
Breathing
Exhale on contraction, inhale on return
Build a workout with this exercise
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Try it free in BmarchaiMore back exercises
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Intermediate · 3 sets × 10-12 repsSuperman on Incline Bench with Weight Plate
Advanced · 5 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.