Dumbbell Incline Alternate Neutral Grip Reverse Fly

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie chest-down on the bench with your feet firmly on the floor and your chin just above the top edge.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang straight down.
4. Engage your core and slightly retract your shoulder blades to create a stable base.

How to do it

1. Exhale as you raise one arm out to the side in a wide arc, keeping a slight, fixed bend in the elbow until the arm is parallel to the floor.
2. Inhale as you slowly lower the dumbbell back to the starting position with a controlled 2-second tempo.
3. Perform the same movement with the opposite arm, alternating sides for each repetition.
4. Focus on leading the movement with your elbows rather than your hands to maximize rear delt recruitment.

Form checklist

• Keep your chest in constant contact with the bench to prevent swinging.
• Maintain a neutral neck position by looking slightly down or straight ahead.
• Avoid shrugging the shoulders toward your ears during the lift.
• Ensure the movement is strictly at the shoulder joint, keeping the elbow angle locked.

Pro tips

• Imagine pushing the dumbbells 'out' toward the side walls rather than 'up' to better isolate the posterior deltoid.
• Pause for a half-second at the top of the movement to maximize peak contraction in the rear delts and mid-traps.

Make it harder

• Increase the eccentric phase to 4 seconds to maximize time under tension.
• Hold the non-working arm in a static contraction at the top of the movement while the other arm performs its repetition.

Frequently asked

What muscles does the dumbbell incline alternate neutral grip reverse fly work?

The dumbbell incline alternate neutral grip reverse fly primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the dumbbell incline alternate neutral grip reverse fly?

The dumbbell incline alternate neutral grip reverse fly uses dumbbell.

Is the dumbbell incline alternate neutral grip reverse fly good for beginners?

The dumbbell incline alternate neutral grip reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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