Exercise guide
Dumbbell Incline Alternate Reverse Fly
- Intermediate
- Isolation
- Rep-based
- Shoulders
This exercise isolates the posterior deltoids and rhomboids while using the bench to eliminate momentum and provide stability. The alternating pattern challenges unilateral control and ensures balanced development across the upper back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 30 to 45-degree angle.
- Lie face down (prone) with your chest firmly against the pad and your feet planted on the floor for stability.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and arms hanging straight down.
- Tuck your chin slightly to maintain a neutral spine and engage your core.
How to do it
- Exhale as you lift one arm out to the side in a wide arc, keeping a slight, fixed bend in the elbow.
- Raise the weight until your arm is roughly parallel to the floor, focusing on pulling with the back of the shoulder.
- Inhale as you lower the dumbbell back to the starting position with a controlled 2-second eccentric tempo.
- Immediately repeat the movement with the opposite arm, alternating sides for the desired number of repetitions.
Form checklist
- Keep your chest in constant contact with the bench to prevent swinging.
- Lead the movement with your elbows rather than your hands.
- Avoid shrugging the shoulders toward the ears; keep your shoulder blades pulled down.
- Maintain a consistent elbow angle throughout the entire range of motion.
Pro tips
- Focus on 'reaching out' toward the side walls rather than just lifting up to better isolate the rear deltoids.
- Turn your hands slightly so your pinky finger leads the movement to increase posterior deltoid recruitment.
- Pause for a split second at the top of each rep to maximize the peak contraction of the rhomboids.
Make it harder
- Incorporate a 3-second isometric hold at the top of every repetition.
- Slow the lowering phase (eccentric) to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the dumbbell incline alternate reverse fly work?
- The dumbbell incline alternate reverse fly primarily targets the rhomboids and trapezius, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the dumbbell incline alternate reverse fly?
- The dumbbell incline alternate reverse fly uses dumbbell.
- Is the dumbbell incline alternate reverse fly good for beginners?
- The dumbbell incline alternate reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.