Set an incline bench to 30-45 degrees. Lie face down, holding a dumbbell in each hand with arms extended below you, palms facing inward.
Execution
Engage your core and maintain a slight bend in your elbows. Raise the dumbbells in a wide arc until arms are parallel to the ground. Squeeze your shoulder blades at the top, then lower with control.
Equipment required
Incline Bench, Dumbbell
Target muscles
Shoulders, Trapezius
More Detailed Information
Incline Dumbbell Reverse Fly
How to Do:
Starting Position: Set an incline bench to about 30-45 degrees. Lie face down with a dumbbell in each hand, arms extended below you, palms facing inward.
Form: Engage your core and maintain a slight bend in your elbows. Keeping your arms slightly bent, raise the dumbbells out to the sides in a wide arc until your arms are parallel to the ground.
Squeeze: Pause at the top, squeezing your shoulder blades together for a moment.
Lower: Slowly return to the starting position with control, maintaining a slight bend in your elbows.
Benefits:
The incline dumbbell reverse fly primarily targets the posterior deltoids and upper back muscles, including the rhomboids and traps. By isolating the rear shoulders, this exercise improves shoulder stability, posture, and muscular balance. It also helps in strengthening the rotator cuff muscles, reducing the risk of shoulder injuries. This variation on the traditional reverse fly, performed on an incline bench, minimizes lower back strain while focusing more on the upper back, making it ideal for sculpting and strengthening the rear delts. It’s especially beneficial for counteracting the effects of rounded shoulders caused by poor posture.
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