Incline reverse fly with external rotation
Face down on an incline bench, the arms open out and the forearms turn up: the reverse fly joined to the face-down raise with the arm turned out, among the best-measured exercises for the rear shoulder and middle trapezius.
Shoulder blades family
Incline reverse fly with external rotation
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Source-researched guide. Clinical review is pending.
How to move
- Lie face down on an incline bench, the arms hanging with an overhand grip.
- Open the arms out to the sides, then turn the forearms up so the hands rise above the elbows.
- Reverse the turn and lower slowly.
Form cues
- Use light weights.
- Keep the elbows at shoulder height through the turn.
Practice and cautions
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- Reinold 2004 · Rotator cuff activity in external rotation exercises (side-lying highest; EMG, JOSPT) ↗
- Ekstrom 2003 · Trapezius and serratus anterior activity in ten exercises (prone Y and T raises highest for the middle and lower trapezius; EMG, JOSPT) ↗
- Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.
What it works
Muscles
Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.
Equipment
A dumbbell + A bench or box
Level
Intermediate. See the easier and harder options above.
Pain guides that use it
Part of a staged plan, with when to get help first.
- Shoulder impingement and rotator cuff pain: the exercises that help, and what surgery trials found
- SLAP tear: why most don't need surgery, exercises that help, and getting back to throwing
- Winged scapula: why a shoulder blade sticks out, the nerve causes to rule out, and exercises that help
- Shoulder pain when doing face pulls: the rotator cuff, pulley height, elbows, neck and what helps
Guides that use it
Similar moves
3D demoProne dumbbell external rotationIntermediate · A dumbbell + A bench or box
3D demoSide-lying dumbbell external rotation (on a bench)Beginner · A dumbbell + A bench or box
3D demoSide-lying external rotationBeginner · A dumbbell
3D demoBent-over reverse flyIntermediate · A dumbbell
3D demoCable external rotationBeginner · A cable machine
3D demoIncline reverse flyBeginner · A dumbbell + A bench or boxBrowse more
Questions people ask
What muscles does the Incline reverse fly with external rotation work?
Mainly the shoulders and back.
What equipment do I need for the Incline reverse fly with external rotation?
A dumbbell + A bench or box.
Is the Incline reverse fly with external rotation good for beginners?
It is graded intermediate. If it is too hard right now, start with the Prone Y-T-W raises.
What is an easier alternative to the Incline reverse fly with external rotation?
Try the Prone Y-T-W raises or the Wall angel. Both are written steps in the same progression.
How do I make the Incline reverse fly with external rotation harder?
Progress to the Barbell rear-delt row or the Tuck back lever. Follow that guide’s technique and any stated timing.