Dumbbell Incline Rear Fly exercise animation (Female)

Dumbbell Incline Rear Fly

Target muscle
Deltoid Posterior
Synergist muscles
Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Dumbbell
Body part
Shoulders
Type
Strength

The dumbbell incline rear fly is a shoulder isolation exercise that targets the rear deltoids (posterior deltoid), performed lying chest-down on an incline bench. The mid and lower traps, lateral delts, and rotator cuff (infraspinatus and teres minor) assist, making it a clean way to build the often-neglected back of the shoulders and improve posture.

How to do the Dumbbell Incline Rear Fly

  1. 1Set an incline bench to roughly 30–45° and lie chest-down (prone) against the pad, with your chest and stomach supported and your feet planted for balance.
  2. 2Hold a dumbbell in each hand with a neutral grip (palms facing each other), arms hanging straight down below your shoulders.
  3. 3Keep a slight, fixed bend in your elbows and brace your core so your torso stays still against the pad.
  4. 4Raise the dumbbells out to the sides in a wide arc, leading with your elbows until your upper arms reach about shoulder height.
  5. 5Squeeze your rear delts and shoulder blades at the top without shrugging your traps up toward your ears.
  6. 6Lower the dumbbells under control back to the starting position directly below your shoulders.
  7. 7Complete your reps, then sit up and set the dumbbells down safely.

Form tips

  • Lead the movement with your elbows, not your hands, to keep tension on the rear delts instead of the traps.
  • Use a lighter weight than you expect — this is an isolation move, and momentum quickly recruits the wrong muscles.
  • Keep your chest pinned to the pad throughout so the bench, not body english, controls the rep.
  • Pause briefly at the top of each rep to reinforce the mind-muscle connection with the back of the shoulder.

Common mistakes

  • Swinging the dumbbells up with momentum, which shifts the work off the rear delts and onto your back and reduces effective tension.
  • Shrugging the shoulders up toward the ears, which turns the movement into a trap exercise and strains the neck.
  • Bending the elbows more as you fatigue, which shortens the lever and quietly turns the fly into a rowing motion.
  • Going too heavy, which forces your torso to lift off the pad and recruits momentum instead of isolating the target muscle.

Frequently asked questions

What muscles does the dumbbell incline rear fly work?

It primarily targets the rear deltoids (posterior deltoid), with the lateral deltoid, mid and lower trapezius, and the rotator cuff muscles (infraspinatus and teres minor) assisting.

What angle should the incline bench be set to?

Around 30–45° works well. A steeper incline keeps your torso supported and lets your arms hang freely so the rear delts do the lifting without lower-back involvement.

Is the dumbbell incline rear fly good for beginners?

Yes. Lying chest-down on the bench removes momentum and supports your torso, making it easier than a bent-over version to feel the rear delts and learn proper form with light weight.

How many sets and reps should I do?

Because it's an isolation exercise, higher reps work best — try 3 sets of 12–15 reps with a controlled tempo and a light to moderate weight.

Where should I feel this exercise?

You should feel it in the back of your shoulders (rear delts) and slightly between your shoulder blades. If you mostly feel your upper traps or neck, lower the weight and stop shrugging.

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