Prone Incline Rear Delt Fly

Lying face down on an incline bench isolates the rear delt with no trunk momentum.

• Isolation
• Dumbbell
• Beginner

How to do it

• Chest supported, open your arms in an arc
• Elbows slightly bent and fixed
• Squeeze your shoulder blades at the end

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Shrugging your traps instead of opening out
• Using momentum to lift

Muscles worked

Primary

• Rear delt

Secondary

• Traps

Alternatives

• Rear Delt Fly / Reverse Pec Deck
• Dumbbell Rear Delt Fly