How to: Reverse Fly
Primary Muscles Used:Shoulders, Rhomboids
Exercise Families:Transverse Extension
- Set an incline bench to a 35-degree angle. Holding one dumbbell in each hand, lie face down on the bench with both knees resting on the seat or feet planted on either side of the bench — whichever is most comfortable. Extend your arms to hold the dumbbells directly below your chest in a neutral grip (palms facing inwards). This is your starting position.
- Inhale. Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.
- Inhale. Gently lower the dumbbells to return to the starting position. Repeat for the specified number of repetitions.
Alternative Exercises for Incline Bench
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.