How to do the Dumbbell Chest Supported Reverse Fly
Set a bench to a low incline (30–45°) and lie face down with your chest on the pad, a dumbbell in each hand.
Let your arms hang below your shoulders with your elbows slightly bent.
Raise your arms out to the sides to shoulder height, squeezing your rear delts, without lifting your chest off the bench.
Lower slowly and under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
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