Dumbbell Incline Reverse Fly
Chest-down on an incline bench, raise the dumbbells out to the sides to isolate the rear delts and upper back.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Rear delts, Upper back
- Equipment
- Dumbbell
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the rear delts, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Incline Reverse Fly work?
- The Dumbbell Incline Reverse Fly mainly works the rear delts and upper back.
- What equipment do you need for the Dumbbell Incline Reverse Fly?
- A dumbbell.
- How many sets and reps of the Dumbbell Incline Reverse Fly?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Incline Reverse Fly?
- Band Pull-Apart, Band Rear Delt Row, Cable Face Pull and Cable Rear Delt Fly work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Incline Reverse Fly to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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