Prone reverse fly

Dumbbells on an incline bench

Also called incline reverse fly, prone rear delt fly, thumbs up reverse fly

Prone reverse fly, start positionProne reverse fly, end position
Images: Free Exercise DB (public domain)
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Lie face down on an incline bench with dumbbells hanging, then raise them out to the sides with thumbs up, rotating the arms outward at the top.

  1. Thumbs up, rotate outward at the top
  2. Start light, progress slowly
  3. Pause briefly at the top

Movement

Pattern
Rear delt raise
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
Bench, Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Ratings

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