Incline Bench Reverse Fly: how to do it right
In short: The incline bench fly isolates the rear shoulder with a peak of tension in the shortened position, when your arms reach shoulder line.
How to do it, step by step
- 1Set the incline bench and lie chest down against the backrest, forehead slightly over the top, feet planted.
- 2Arms hanging under your shoulders, elbows very slightly bent and frozen, palms facing each other.
- 3Spread the weights outward, thinking of pushing out with your elbows, up to shoulder line.
- 4Squeeze the rear shoulder hard for 1 second at the top, without shrugging your traps.
- 5Control the return slowly, about 2 to 3 seconds, without letting go all at once.
- 6Clean range: don't go higher than your shoulders so you don't shift the work to the traps.
The mistake to avoid
Don't lift your chest off the bench to build momentum.
Other common mistakes
- You pull with your elbows too bent and turn the exercise into a row: keep your arms nearly straight, elbow frozen.
- You swing your torso or cheat with momentum: the bench should hold you still, slow down and lighten up.
- You go too high and shrug: stop at shoulder line and keep your traps down.
- You drop the weight all at once on the return: brake for 2 to 3 seconds to keep the tension.
Muscles worked
- Main:
- Rear delts
Main target: the rear delt, the back head of the shoulder. Quiet support: the rhomboids and mid traps, which stabilize the shoulder blades. Having your torso on the bench actually limits their involvement to concentrate the effort on the rear delt.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Bent-Over Dumbbell Reverse Fly ›
- Benchless Bent-Over Dumbbell Reverse Fly ›
- Reverse Pec Deck ›
- Cable Shoulder External Rotation ›
- Band Face Pull ›
Frequently asked questions
How do I do this exercise?
Lie chest down against the inclined backrest, forehead slightly over the top, feet planted. Arms hanging under your shoulders, elbows very slightly bent and frozen, palms facing each other. Spread the weights outward to shoulder line, squeeze the rear shoulder for 1 second, then return slowly.
How high should I go?
Open your arms to shoulder line, no higher. If you go above, you shift to the traps and lose the rear shoulder. At the bottom, let your arms hang under your shoulders without touching the weights together. It's the 1-second squeeze at the top that does the work, not forced range.
I don't feel anything, is that normal?
If you mostly feel it between the shoulder blades, you're rowing with bent elbows or using too much weight. Lighten up, keep your arms nearly straight and think about pushing out with the elbows. The click comes when you feel the burn in the back of the shoulder on the 1-second squeeze. Aim for 12 to 20 clean reps.
How fast should I do the movement?
Open your arms with control, squeeze hard for 1 second at the top, then brake the return over 2 to 3 seconds without letting go all at once. On this exercise the tension is at the top, so don't swing: the slow movement keeps the burn in the rear shoulder.
How do I breathe?
Inhale at the bottom, arms hanging. Exhale during the opening of the arms and keep your breath controlled during the one-second squeeze at the top. Light abdominal bracing, don't arch your lower back: the bench already stabilizes you.