Dumbbell Incline Alternate Reverse Fly
The chest-supported rear-delt fly one arm at a time; each side lifts on its own, so the stronger arm cannot carry the weaker.
How to do it
Setup
Face down on an incline bench, a dumbbell hanging from each hand under the shoulders, elbows soft.
Steps
- Raise one bell out to the side to shoulder height.
- Lower it all the way before the other arm lifts.
- Keep the chest on the pad the whole set.
Common mistakes
Twisting the chest off the pad to lift higher: the pad keeps the torso still; stay on it. Bending the elbow into a row: keep its soft angle fixed. Swinging the bell up: start each lift from a dead hang.
Breathing
Exhale on the raise, inhale lowering.
