Incline Bench Dumbbell Rear Delt Fly
In SetGrip: Dumbbell Rear Delt Fly (Incline Bench)
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Bracing your chest against an incline bench removes the hip hinge from the rear delt fly, so your lower back stops rationing how many quality reps you can do. The pad also exposes cheating instantly, since any body swing lifts your torso off the bench; expect lighter dumbbells than the free-standing bent-over version, and cleaner reps for it.
How to do the Incline Bench Dumbbell Rear Delt Fly
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down in front of you, palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Incline Bench Dumbbell Rear Delt Fly work?
The Incline Bench Dumbbell Rear Delt Fly primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Incline Bench Dumbbell Rear Delt Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Bench Dumbbell Rear Delt Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Bench Dumbbell Rear Delt Fly?
If you cannot do the Incline Bench Dumbbell Rear Delt Fly, try the Lying Cable Rear Delt Fly, the Bent over Cable Rear Delt Fly or the Incline Bench Rotating Grip Dumbbell Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Bench Dumbbell Rear Delt Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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