Dumbbell Incline Rear Delt Fly
How to do it
Starting position
- Set the incline bench between 30 and 45 degrees.
- Hold light dumbbells in both hands and lie face down with your chest against the bench.
- Plant both feet firmly on the floor to keep your body steady.
- Look toward the floor and let your arms hang down naturally.
Movement
- Keep a slight bend in your elbows and raise the dumbbells outward.
- Feel the contraction in your rear delts and raise your arms level with your back.
- Slowly lower the dumbbells to the starting position, feeling the resistance.
Breathing
Exhale as you lift the dumbbells and inhale as you lower them.
Cautions
- Using momentum to lift the weight strains the shoulder joints, so be careful.
- Raising the dumbbells too high can cause rotator cuff injuries, so only lift them parallel to the floor
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Dumbbell Incline bench Kettlebell |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
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Representative exercise: Dumbbell Incline Rear Delt Fly
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Over the Chest Lying AbductionHarderDumbbell Reverse FlyHarderDumbbell Lying Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBarbell Rear Delt RaiseSimilar exerciseResistance Band 90° External RotationSame muscle · different equipmentSuspension Y-Lateral RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.