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Incline Bench Palms Down Dumbbell Reverse Fly

Targets the upper back muscles to improve posture and reduce injury risk

BackIntermediateStrengthPull

At a glance

Muscles workedPrimary: trapezius, rhomboids. Secondary: deltoids, rotator cuff
Muscle groupBack
DifficultyIntermediate
TypeStrength · Pull
Sets & reps5 sets × 12 reps
Estimated calories burned~5 kcal

How to do it

  1. Step 1: Setup — sit on the incline bench with your feet flat on the floor and your back against the pad.
  2. Step 2: Initiation — hold the dumbbells with your palms facing down and your arms extended.
  3. Step 3: Main movement — lift the dumbbells out to the sides until they are at a 45-degree angle to your body.
  4. Step 4: Contraction — squeeze your shoulder blades together and hold for a brief moment.
  5. Step 5: Return — slowly lower the dumbbells back to the starting position.
  6. Step 6: Breathing reminder — exhale on contraction and inhale on return.
  7. Step 7: Safety note — avoid swinging the dumbbells or using momentum to lift.

Equipment

Coaching tips

Benefits

Targets the upper back muscles to improve posture and reduce injury risk

Common mistakes

Letting the dumbbells swing or using momentum to lift

Make it harder

Increase the weight of the dumbbells or add more sets

Make it easier

Decrease the weight of the dumbbells or use a resistance band

Breathing

Exhale on contraction, inhale on return

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General 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.