Reverse Fly while Lying on Bench
Supported reverse fly that isolates the rear delts and improves postural strength.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, rhomboids |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie face-down on a bench holding light dumbbells.
- Raise the arms out to the sides in a reverse-fly pattern.
- Squeeze the rear delts and shoulder blades at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Dumbbells
- Bench
Coaching tips
Benefits
Supported reverse fly that isolates the rear delts and improves postural strength.
Common mistakes
Avoid using momentum or shrugging the shoulders.
Make it harder
Increase weight or slow the tempo.
Make it easier
Use lighter dumbbells or perform seated.
Breathing
Exhale as you raise the arms, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 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.