Rear Delt Fly - Chest Supported (Dumbbell)

Lie face down on incline bench. Raise DBs out to side. Focus on the very back of the shoulder.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rear shoulders

upper back / rhomboids

What you need and how to position yourself before starting.

dumbbelladjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a flat bench and adjust it to a height that allows you to lie face down comfortably.
- Grab a pair of dumbbells and sit on the edge of the bench before lying face down.
Step 2Position Your Body
- Lie face down on the bench with your chest supported and your feet flat on the ground.
- Let your arms hang down towards the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
Step 3Engage Your Core
- Engage your core muscles to stabilize your body and maintain a straight line from your head to your feet.
- Keep your neck in a neutral position, looking down at the bench.
Step 4Lift the Dumbbells
- With a slight bend in your elbows, lift the dumbbells out to the sides in a wide arc.
- Focus on squeezing your shoulder blades together as you lift the weights, keeping your arms parallel to the ground.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
- Ensure that you do not let the weights drop quickly; this helps to engage the muscles effectively.
Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form and control with each lift.
Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells down on the floor.
- Sit up slowly and take a moment to rest before moving on to your next exercise.