Shoulders · Isolation movement
Incline Rear Delt Fly
An isolation exercise for the shoulders, with the traps working too. You need dumbbells and an incline bench.
Primary muscle
Shoulders
Secondary muscles
Traps
Equipment
Dumbbell
Difficulty
Beginner
How to perform the Incline Rear Delt Fly
- Set up with the torso hinged forward (or seated supported) so the working arms hang or pull along a horizontal plane to the body.
- Start with the arms slightly bent and the shoulder blades neutral, not pre-retracted.
- Pull the elbows out and back, leading with the elbows so the upper arms travel roughly parallel to the floor.
- Squeeze the rear delts at the back of the rep without cranking the shoulder blades together hard; rear delts work, not traps.
- Return under control along the same arc; resist the temptation to use momentum on lighter loads.
Suggested working range: 12–20 reps. Default progression: double progression.
Common mistakes
- •Pulling with the upper traps by cranking the shoulder blades together hard instead of leading with the elbows.
- •Going too heavy and using the torso to swing the load through the range.
- •Letting the head drop forward to chase the contracted position, which strains the neck.
- •Starting each rep from a passive hang with no tension instead of an active, slightly bent-elbow start.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Incline Rear Delt Fly fits into hypertrophy and strength splits that prioritize shoulders volume.
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