Dumbbell Incline Alternate Reverse Fly

Dumbbell Incline Alternate Reverse Fly: So führst du sie aus

1. 1Set an incline bench to roughly 30–45° and lie chest-down on it, resting your torso against the pad with your feet braced on the floor.
2. 2Hold a dumbbell in each hand with your arms hanging straight down below your shoulders, palms facing each other and a slight bend at the elbows.
3. 3Brace your core and pull your shoulder blades down to set a stable starting position.
4. 4Raise one dumbbell out to the side in a wide arc until your upper arm is roughly level with your torso, leading with your elbow.
5. 5Pause briefly at the top, squeezing the rear delt without shrugging the shoulder up toward your ear.
6. 6Lower that dumbbell under control back to the starting position.
7. 7Repeat with the other arm, alternating sides for the full set.
8. 8Finish your reps, then lower both dumbbells under control and set them down.

Technik-Tipps

• Keep a fixed, slight bend in your elbow throughout each rep so the movement stays a fly, not a row.
• Lead with the elbow and keep the working arm in line with your shoulder to keep tension on the rear delt rather than the upper traps.
• Use a slow, controlled tempo and a moderate weight — chest support means you can't cheat with momentum, so lighter loads work well here.
• Keep your chest pinned to the pad and avoid rotating your torso toward the lifting arm.
• Exhale as you raise the dumbbell and inhale as you lower it.

Häufige Fehler

• Swinging the torso or rocking off the pad to throw the weight up, which shifts the work away from the rear delts and reduces the isolation the incline support provides.
• Bending and straightening the elbow through the rep, turning the fly into a row that recruits the lats and biceps instead of the posterior deltoid.
• Shrugging the shoulder up at the top, which loads the upper traps and can strain the neck instead of squeezing the rear delt.
• Using too much weight, which forces momentum and partial reps and leaves the small rear-shoulder muscles undertrained.
• Raising the arm too high past torso level, which rolls stress into the shoulder joint rather than the target muscle.

Häufig gestellte Fragen