Chest-Supported Reverse Flyes

Technique

How to perform Chest-Supported Reverse Flyes

1. Set an adjustable bench to a low or moderate incline.
2. Hold a dumbbell in each hand and lie chest-down on the bench with your head above the top edge.
3. Keep your knees supported on the seat or place your feet firmly on the floor, whichever keeps your torso stable.
4. Let the dumbbells hang beneath your shoulders with your palms facing each other and a slight bend in your elbows.
5. Exhale as you raise your arms out to the sides in a wide arc, squeezing your shoulder blades together without lifting your chest from the bench.
6. Pause near shoulder height, then inhale as you lower the dumbbells under control.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.