Incline Bench Reverse Fly

Upper BackShoulder StrengtheningThoracic Strengthening
Written By David Song

INCLINE BENCH REVERSE FLY

This is a strengthening exercise for the upper back muscles. This exercise uses a bench to stabilize the thoracic spine allowing for increased isolation of the scapular muscles. Place a bench on a 45 degree incline and lie down on it with your chest. Hold onto two dumbbells and raise the weight by lifting your arms to the side. You may have a light bend in the elbows. Focus on squeezing the shoulder blades downwards and back, and lead the movement with your elbows. Be sure to keep the chest on the bench to limit thoracic hyperextension.

Muscles Involved:

  • Rhomboids

  • Middle Trapezius

  • Latissimus Dorsi

  • Biceps Brachii

Related Conditions:

  • Rhomboid Strain

  • Upper Cross Syndrome

  • Forward Head Posture

  • Text Neck

  • Scapular Dyskinesia

Exercise Equipment:

Click to Buy - Dumbbell

Click to Buy - Dumbbell

Click to buy - Exercise Bench

Click to buy - Exercise Bench

 

Related Exercises

Featured
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Underhand Cable Row
Middle Trapezius, Trapezius, Rhomboid, Latissimus Dorsi, Lats, Back Strengthening, Mid Back, Mid Back Strengthening, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor
Underhand Cable Row
Middle Trapezius, Trapezius, Rhomboid, Latissimus Dorsi, Lats, Back Strengthening, Mid Back, Mid Back Strengthening, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor
Middle Trapezius, Trapezius, Rhomboid, Latissimus Dorsi, Lats, Back Strengthening, Mid Back, Mid Back Strengthening, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor
Overhand Cable Row
Rhomboid, Middle Trapezius, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Extension, Shoulder Extensor
Overhand Cable Row
Rhomboid, Middle Trapezius, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Extension, Shoulder Extensor
Rhomboid, Middle Trapezius, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Extension, Shoulder Extensor
Cable Row
Middle Trapezius, Upper Trapezius, Lower Trapezius, Trapezius, Rhomboid, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Mid Back, Mid Back Strengthening
Cable Row
Middle Trapezius, Upper Trapezius, Lower Trapezius, Trapezius, Rhomboid, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Mid Back, Mid Back Strengthening
Middle Trapezius, Upper Trapezius, Lower Trapezius, Trapezius, Rhomboid, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Mid Back, Mid Back Strengthening
Cable Reverse Fly
Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Horizontal Abduction, Back, Back Strengthening
Cable Reverse Fly
Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Horizontal Abduction, Back, Back Strengthening
Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Horizontal Abduction, Back, Back Strengthening
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Cable Diverging Pulldown
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Lats, Latissimus Dorsi, Teres Major, Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Adduction, Shoulder Adductor, Back Strengthening, Back
Thoracic Flexion Row
Thoracic Extensors, Thoracic Erector Spinae, Trapezius, Rhomboid, Latissimus Dorsi, Back Strengthening, Upper Back Strengthening, Scapular Retraction, Scapular Retractors, Thoracic Extension
Thoracic Flexion Row
Thoracic Extensors, Thoracic Erector Spinae, Trapezius, Rhomboid, Latissimus Dorsi, Back Strengthening, Upper Back Strengthening, Scapular Retraction, Scapular Retractors, Thoracic Extension
Thoracic Extensors, Thoracic Erector Spinae, Trapezius, Rhomboid, Latissimus Dorsi, Back Strengthening, Upper Back Strengthening, Scapular Retraction, Scapular Retractors, Thoracic Extension
Scapular Flutters
Rhomboid, Scapular Retraction, Scapular Retractors, Middle Trapezius, Shoulder End Range Strengthening, Scapular End Range Strengthening, Scapular Mobility
Scapular Flutters
Rhomboid, Scapular Retraction, Scapular Retractors, Middle Trapezius, Shoulder End Range Strengthening, Scapular End Range Strengthening, Scapular Mobility
Rhomboid, Scapular Retraction, Scapular Retractors, Middle Trapezius, Shoulder End Range Strengthening, Scapular End Range Strengthening, Scapular Mobility
Prone Pinwheel
Levator Scapulae, Cervicoscapular Dissociation, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Retraction, Scapular Retractors, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Serratus Anterior, Rotator Cuff, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus
Prone Pinwheel
Levator Scapulae, Cervicoscapular Dissociation, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Retraction, Scapular Retractors, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Serratus Anterior, Rotator Cuff, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus
Levator Scapulae, Cervicoscapular Dissociation, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Retraction, Scapular Retractors, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Serratus Anterior, Rotator Cuff, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
David Song
Previous

Subscapularis Active Massage
Next

Incline Bench Row