To do a dumbbell chest supported reverse fly, lie chest-down on an incline bench and raise the dumbbells out wide with a slight elbow bend. It primarily trains the rear delts, with the mid traps helping to retract the shoulder blades. The most common mistake is shrugging and turning it into a trap shrug, so keep your shoulders down and think "arms wide." Progress by adding reps first, then add a small load or a 1-second pause at the top.
Step-by-step form
- Set up: Set an incline bench to 30-45 degrees and lie chest-down.
- Brace: Plant feet wide, squeeze glutes, and keep your ribs down.
- Initiate: Let the dumbbells hang under your shoulders with soft elbows.
- Main rep path: Raise the weights out to a T, leading with the elbows.
- Hardest point: Stop when upper arms are in line with your torso.
- Finish: Lower for 2-3 seconds until the dumbbells hang again.
- Reset: Re-brace and repeat without changing bench position.
Who this variation is for
This variation is ideal for beginners who want rear delt work without the balance demands of standing flyes.
- Best fit: Beginners learning rear delt control and scapular position
- Not ideal when: The bench setup bothers your shoulders or neck
- Better option if not ideal: Cable reverse fly or band pull-apart
Setup and equipment
Match the same bench angle and body position every set so your range stays consistent.
- Setup position: Chest on the pad, eyes down, feet wide for balance
- Equipment setup checks: Bench locked, dumbbells matched, clear floor space
- Start load/resistance: Light enough for 10-15 smooth reps
- Bracing and breathing plan: Inhale before the lift, exhale as you lower
Muscles worked and movement pattern
This is shoulder horizontal abduction with a stable torso. You should feel the rear delts and mid traps, not your lower back.
| Role | Muscles |
|---|---|
| Primary | Rear delts |
| Secondary | Mid traps, rhomboids |
| Stabilizers | Core, rotator cuff |
At a glance
- Variation: Dumbbell chest supported reverse fly
- Best for: Learning clean rear delt reps
- Primary muscles: Rear delts
- Equipment: Dumbbells, incline bench
- Difficulty: Beginner
- Primary goal: Muscle control
How to check your form
- Chest stays glued to the pad.
- Elbows stay soft, not locked.
- Shoulder blades move, lower back stays still.
- Top position is level with your torso.
- Lowering takes at least two seconds.
Beginner mistakes and quick fixes
| Mistake | Why It Happens | Fix |
|---|---|---|
| Shrugging to lift the weight | Load is too heavy | Drop the load and keep shoulders down each rep. |
| Turning it into a row | Elbows bend too much | Lead with elbows out to the sides, not back. |
| Lifting the head or arching the back | Trying to get higher | Keep eyes down and ribs on the pad. |
What you should feel
- At the start of each rep: Chest solid on the pad and light arm tension
- During lowering or lengthening: Rear delts stretching with steady control
- During the hardest point: Effort in the back of the shoulders
- At lockout or finish: Arms level with your torso, no shrug
- If you feel joint pain: Reduce load and range and slow the lowering phase
Regressions (Easier Versions)
- Band pull-apart with light tension to learn the pattern
- Short-range dumbbell reverse fly with very light weights
Progressions (Harder Versions)
- 1-second pause at the top of every rep
- 3-second lowering with the same load
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Cable reverse fly | When you want constant tension | Keeps the load even through the range |
| Band pull-apart | When you need a simple warm-up | Easy to control and repeat |
| Rear delt machine | When you want more stability | Removes balance demands |
How many sets and reps for beginners
Pick a track based on your goal and keep 1-2 reps in reserve so form stays clean.
For Strength
- Sets: 3-4
- Reps: 6-10
- Rest: 90-150 sec
- Frequency: 1-2x/week
- Progression rule: Add 2 reps before adding 2.5-5% load.
For Muscle Growth
- Sets: 3-4
- Reps: 10-15
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to the top of the range, then add a small load.
For Skill / Return to Training
- Sets: 2-3
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Increase range and control before increasing load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 12 | Light, smooth tempo | Learn the top position |
| 2 | 3 x 14 | Same load | Add controlled reps |
| 3 | 4 x 12 | Slightly heavier | Hold form under more volume |
| 4 | 4 x 10-12 | Add 1-second pause | Own the top position |
Checklist before your first set
- Confirm setup height/position: Bench 30-45 degrees, chest supported.
- Confirm breathing/bracing plan: Ribs down, inhale before lift.
- Confirm target rep range before first set: Choose a load for 10-15 smooth reps.
Safety and Contraindications
This should feel like controlled shoulder work, not neck or low-back strain. Stop if you get pinching in the shoulder joint or numbness.
- Stop the set if: Sharp shoulder pain or tingling appears.
- Use caution if: You have a recent rotator cuff or neck flare-up.
- Safer substitutions: Band pull-apart, cable reverse fly, or rear delt machine.
FAQs
Should I bend my elbows on dumbbell chest supported reverse fly?
Yes. Keep a soft bend so the rear delts move the weight, not the elbows locking out.
How high should I raise the dumbbells?
Raise until your upper arms are level with your torso. Higher usually turns into a shrug or a back arch.
Can I do these without a bench?
You can, but a chest-supported setup keeps your torso still. If you do it standing, use lighter dumbbells and a slower tempo.
Why do I feel this in my traps?
You are likely shrugging up at the top. Drop the load and think "shoulders down, arms wide" each rep.
Related Exercises
Related Workouts
- No related workouts yet.
