Incline Bench Rear Delt Fly
The incline bench rear delt fly is a prone dumbbell exercise that isolates the posterior deltoids and upper back. The incline bench provides a supported position that eliminates lower back involvement, allowing for focused rear delt development.
How to do it
- Lie prone on an incline bench with a dumbbell in each hand hanging toward the floor.
- With a slight bend in your elbows, raise both arms out to the sides until they are at shoulder height.
- Squeeze your shoulder blades and rear deltoids at the top.
- Slowly lower the dumbbells back to the hanging starting position.
- Repeat for the desired number of repetitions.
Form cues
- Press your chest firmly against the bench pad.
- Keep a soft bend in your elbows throughout the lift.
- Lead with your elbows as you lift the dumbbells outward.
- Pause briefly at the top and squeeze your shoulder blades.
Breathing: Exhale as you raise the dumbbells out to the sides, and inhale as you slowly lower them back down.
Common mistakes
- Using too much weight causing you to swing the dumbbells up using momentum instead of your rear delts.
- Shrugging your shoulders toward your ears which shifts the work away from your upper back.
- Straightening your arms completely which places unnecessary stress on your elbow joints.
Muscles worked
Primary: delts. Secondary: rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why can't I feel this in my shoulders?
You are likely using weights that are too heavy, which brings your larger back and trap muscles into the movement. Try dropping the weight significantly and focusing on the squeeze in the back of your shoulders.
Can I do this exercise flat on a bench?
A flat bench makes it difficult to let your arms hang freely without hitting the floor. An incline bench elevates your torso, giving your arms the clearance they need to move properly.
How often should I do rear delt flies?
You can include this exercise 2 to 3 times per week as part of your upper body or back routine, allowing at least one rest day between sessions.