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How to Do Incline Face-Down Rear Delt Fly — Form, Muscles & Tips

Learn how to do the Incline Face-Down Rear Delt Fly: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set an incline bench to roughly 30-45 degrees.
  2. Lie face-down on the bench, chest against the pad, holding a dumbbell in each hand.
  3. Let the dumbbells hang directly below your shoulders, palms facing each other.
  4. Raise both arms out to the sides in a wide arc until they are parallel to the floor.
  5. Squeeze your rear deltoids at the top.
  6. Slowly lower back to the starting position.
  7. Repeat for the desired number of repetitions.