Chest-Supported Rear Delt Fly
Also known as: Prone Rear Delt Raise, Lying Rear Lateral Raise, Incline Reverse Fly, Dumbbell Bench Reverse Fly, Incline Dumbbell Bench Reverse Fly, Lying Dumbbell Rear Lateral Raise, Chest-Supported Rear Delt Flye
Body region
Muscles
Main
Helps
Equipment
Technique
- Lie face down on a bench set flat or to a low incline, chest on the pad.
- Let light dumbbells hang below your shoulders, palms facing each other, elbows softly bent.
- Raise the arms out to the sides until they are level with your body.
- Pause, then lower slowly.
Cues
- Lead with the elbows and keep their bend fixed.
- Keep the chest on the pad and use a light weight.
Common mistakes
- Squeezing the shoulder blades hard together, which shifts work away from the rear delts.
- Bending the elbows more as you lift, turning it into a row.