# Chest-Supported Rear Delt Fly

URL: https://heatsy.app/ex/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: Shoulders, Back

## Muscles

- Main: Deltoid
- Helps: Infraspinatus, Teres Minor, Trapezius, Rhomboids

## Equipment

- Dumbbells
- Adjustable Bench or Flat Bench

## Technique

1. Lie face down on a bench set flat or to a low incline, chest on the pad.
2. Let light dumbbells hang below your shoulders, palms facing each other, elbows softly bent.
3. Raise the arms out to the sides until they are level with your body.
4. 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.

## Variations

- [Single-Arm Chest-Supported Rear Delt Fly](https://heatsy.app/ex/single-arm-chest-supported-rear-delt-fly)

## Alternatives

- [Rear Delt Fly](https://heatsy.app/ex/rear-delt-fly)
- [Face Pull](https://heatsy.app/ex/face-pull)
- [Side-Lying Rear Delt Raise](https://heatsy.app/ex/side-lying-rear-delt-raise)