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
Banded Apley’s Scratch Retraction
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
Banded Apley’s Scratch Retraction
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
Doorway Rhomboid Stretch
Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Thoracic Spine, Scapulothoracic Joint, Thoracic Flexibility, Thoracic Stretch, Scapular Retractors, Scapular Protraction
Doorway Rhomboid Stretch
Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Thoracic Spine, Scapulothoracic Joint, Thoracic Flexibility, Thoracic Stretch, Scapular Retractors, Scapular Protraction
Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Thoracic Spine, Scapulothoracic Joint, Thoracic Flexibility, Thoracic Stretch, Scapular Retractors, Scapular Protraction
Doorway Lean Back
Scapular Protraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Middle Trapezius, Back Stretch, Scapulothoracic Joint, Thoracic Flexion, Thoracic Flexibility, Scapular Flexibility
Doorway Lean Back
Scapular Protraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Middle Trapezius, Back Stretch, Scapulothoracic Joint, Thoracic Flexion, Thoracic Flexibility, Scapular Flexibility
Scapular Protraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Middle Trapezius, Back Stretch, Scapulothoracic Joint, Thoracic Flexion, Thoracic Flexibility, Scapular Flexibility
Pull Apart Chest Press
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Pull Apart Chest Press
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Supinated Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Strengthening, Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid
Supinated Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Strengthening, Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Strengthening, Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid
Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder Strengthening, Scapular Strengthening, Rhomboid, Middle Trapezius, Posterior Deltoid, Rotator Cuff, Infraspinatus, Teres Minor
Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder Strengthening, Scapular Strengthening, Rhomboid, Middle Trapezius, Posterior Deltoid, Rotator Cuff, Infraspinatus, Teres Minor
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder Strengthening, Scapular Strengthening, Rhomboid, Middle Trapezius, Posterior Deltoid, Rotator Cuff, Infraspinatus, Teres Minor
Face Pull Press
Shoulder, Shoulder Strengthening, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder External Rotation, Shoulder External Rotator, Rhomboid, Infraspinatus, Teres Minor, Supraspinatus, Posterior Deltoid, Trapezius, Rotator Cuff, Rotator Cuff Strengthening
Face Pull Press
Shoulder, Shoulder Strengthening, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder External Rotation, Shoulder External Rotator, Rhomboid, Infraspinatus, Teres Minor, Supraspinatus, Posterior Deltoid, Trapezius, Rotator Cuff, Rotator Cuff Strengthening
Shoulder, Shoulder Strengthening, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder External Rotation, Shoulder External Rotator, Rhomboid, Infraspinatus, Teres Minor, Supraspinatus, Posterior Deltoid, Trapezius, Rotator Cuff, Rotator Cuff Strengthening
Pull Back Full Raise
Shoulder Strengthening, Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Middle Trapezius, Trapezius, Upper Trapezius, Deltoids, Lateral Deltoid, Posterior Deltoid, Rotator Cuff, Rotator Cuff Strengthening
Pull Back Full Raise
Shoulder Strengthening, Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Middle Trapezius, Trapezius, Upper Trapezius, Deltoids, Lateral Deltoid, Posterior Deltoid, Rotator Cuff, Rotator Cuff Strengthening
Shoulder Strengthening, Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Middle Trapezius, Trapezius, Upper Trapezius, Deltoids, Lateral Deltoid, Posterior Deltoid, Rotator Cuff, Rotator Cuff Strengthening
Seated Thoracic Rotation
Thoracic Spine, Thoracic Rotation, Thoracic rotators, Multifidus, External Oblique, Internal Oblique, Obliques, Rhomboid, Trapezius, Latissimus Dorsi Stretch
Seated Thoracic Rotation
Thoracic Spine, Thoracic Rotation, Thoracic rotators, Multifidus, External Oblique, Internal Oblique, Obliques, Rhomboid, Trapezius, Latissimus Dorsi Stretch
Thoracic Spine, Thoracic Rotation, Thoracic rotators, Multifidus, External Oblique, Internal Oblique, Obliques, Rhomboid, Trapezius, Latissimus Dorsi Stretch
Desk Thread the Needle
Thoracic Spine, Thoracic Rotation, Thoracic rotators, Rhomboid, Serratus Posterior Inferior, Serratus Posterior Superior, Trapezius, Thoracic Mobility
Desk Thread the Needle
Thoracic Spine, Thoracic Rotation, Thoracic rotators, Rhomboid, Serratus Posterior Inferior, Serratus Posterior Superior, Trapezius, Thoracic Mobility
Thoracic Spine, Thoracic Rotation, Thoracic rotators, Rhomboid, Serratus Posterior Inferior, Serratus Posterior Superior, Trapezius, Thoracic Mobility
David Song
Previous

Subscapularis Active Massage
Next

Incline Bench Row