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Incline reverse fly

Face down on an incline bench, the dumbbells open out to the sides: the reverse fly with the chest supported, ACE's beginner way into it.

Shoulder blades family

Incline reverse fly

DemandEasy
Equipment requiredA dumbbell + A bench or box
Muscle focusShoulders · Back

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

  1. Lie face down on an incline bench, a dumbbell in each hand hanging with the palms facing in.
  2. Open the arms out to the sides in an arc until they are level with the body.
  3. Lower them slowly.

Form cues

  • Keep the chest on the pad.
  • Squeeze the shoulder blades together at the top.

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.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders, Back.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A dumbbell + A bench or box

Level

Beginner. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

One-arm incline reverse fly demonstrated on the 3D figure3D demoOne-arm incline reverse flyBeginner · A dumbbell + A bench or boxReverse fly machine demonstrated on the 3D figure3D demoReverse fly machineBeginner · Strength machineStanding cable reverse fly demonstrated on the 3D figure3D demoStanding cable reverse flyIntermediate · A cable machineFlat-bench reverse fly demonstrated on the 3D figure3D demoFlat-bench reverse flyBeginner · A dumbbell + A bench or boxLow-incline reverse fly demonstrated on the 3D figure3D demoLow-incline reverse flyBeginner · A dumbbell + A bench or boxOne-arm flat-bench reverse fly demonstrated on the 3D figure3D demoOne-arm flat-bench reverse flyBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the Incline reverse fly work?

Mainly the shoulders and back.

What equipment do I need for the Incline reverse fly?

A dumbbell + A bench or box.

Is the Incline reverse fly good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Bent-over reverse fly.

What is an easier alternative to the Incline reverse fly?

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 harder?

Progress to the Bent-over reverse fly or the Incline reverse fly with external rotation. Follow that guide’s technique and any stated timing.