Shoulders
Incline Rear Delt Fly
The Incline Rear Delt Fly is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: rear delts 49%, mid traps 14% and rhomboids 12%.
Also known as: incline rear fly
How to do it
- Set a bench to about 35 degrees and lie face down on it with a dumbbell in each hand.
- Keep the chest on the pad and the feet on the floor, arms hanging straight down.
- Raise both arms out to the sides with slightly bent elbows.
- Stop when the arms are level with the torso.
- Lower slowly until the arms hang straight down again.
Tips
- Keep the little fingers slightly higher than the thumbs at the top.
- Keep the neck long and look toward the floor.
- Pause briefly at the top of each rep.
Common mistakes
- Lifting the chest off the pad.
- Pulling the arms back toward the hips instead of out to the sides.
- Using so much weight that the elbows bend deeply.
Muscles worked by the Incline Rear Delt Fly
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge adds back and hamstring work. A pad or bench removes the hinge. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.
Incline Rear Delt Fly alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Incline Rear Delt Fly work?
Mainly the rear delts. The mid traps and rhomboids assist.
Is the Incline Rear Delt Fly good for beginners?
Yes. The Incline Rear Delt Fly is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Incline Rear Delt Fly?
For example the Chest Supported Rear Delt Fly, Lying Rear Delt Fly and Seated Rear Delt Fly. They train mostly the same muscles.
How do you make the Incline Rear Delt Fly harder?
Add weight or reps, or move on to the Cable Rear Delt Fly (Cuff) and Reverse Cable Crossover.
Sources
- Reinold et al. 2004, JOSPT 34(7):385-394
- Ekstrom et al. 2003, JOSPT 33(5):247-258
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