Reverse Flyes

Lie chest down on an incline bench with the feet planted and a dumbbell in each hand. Let the arms hang toward the floor with palms facing each other. Keep a soft elbow bend and raise the dumbbells outward in an arc while the chest stays on the bench. Stop around shoulder level without shrugging. Lower slowly to the starting position. Keep the torso supported and repeat the same comfortable shoulder range.

Reverse Flyes primarily trains the shoulders. The exact demand depends on your setup, range, and chosen load.

Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.

Related options include Bench-Supported Rear Delt Raise, Dumbbell Incline Shoulder Raise, Dumbbell Lying Rear Lateral Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.