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Incline Bench Thumbs In Dumbbell Reverse Fly

Targets the often-neglected rear deltoids and upper back muscles

BackBeginnerStrengthPull

At a glance

Muscles workedPrimary: rhomboids, trapezius. Secondary: deltoids, rotator cuff
Muscle groupBack
DifficultyBeginner
TypeStrength · Pull
Sets & reps6 sets × 5 reps
Estimated calories burned~6 kcal

How to do it

  1. Step 1: Setup — sit on the incline bench with your feet flat on the floor and hold a dumbbell in each hand with your thumbs facing inwards.
  2. Step 2: Initiation — squeeze your shoulder blades together and engage your core.
  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 — hold for a brief moment and focus on squeezing your upper back muscles.
  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 and use controlled movement throughout the exercise.

Equipment

Coaching tips

Benefits

Targets the often-neglected rear deltoids and upper back muscles

Common mistakes

Swinging the dumbbells instead of using controlled movement

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.