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Stomach on Bench Dumbbell Cross to Reverse Fly

Prone complex that moves from a cross-body position into a reverse fly for thorough rear-delt and upper-back work.

ShouldersIntermediateStrengthRaise

At a glance

Muscles workedPrimary: rear delts. Secondary: upper back, rhomboids
Muscle groupShoulders
DifficultyIntermediate
TypeStrength · Raise
Sets & reps3 sets × 10-12 reps
Estimated calories burned~26 kcal

How to do it

  1. Lie face-down on a bench holding dumbbells.
  2. Start with the arms in a crossed or low position.
  3. Open the arms into a reverse-fly pattern, squeezing the rear delts.
  4. Return with control to the starting position.
  5. Repeat for desired reps.

Equipment

Coaching tips

Benefits

Prone complex that moves from a cross-body position into a reverse fly for thorough rear-delt and upper-back work.

Common mistakes

Avoid using momentum or lifting the chest off the bench.

Make it harder

Increase weight or slow the tempo.

Make it easier

Perform a standard prone reverse fly.

Breathing

Exhale as you open into the fly, inhale as you 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.