Alternating Incline Rear Delt Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Incline Rear Delt Fly is an effective shoulder isolation exercise that targets the rear deltoid muscles. Performed on an incline bench with a dumbbell in each hand, this movement focuses on improving posture and shoulder stability by strengthening the often underdeveloped rear delts. The exercise involves raising one arm outward to the side while keeping the other steady, alternating arms with controlled and deliberate movements. It requires minimal equipment, making it accessible for gym or home workouts. Proper form is crucial to prevent strain and ensure maximum engagement of the rear delts, as no secondary muscle groups are actively involved.
How to Perform
Adjust an incline bench to a 30–40-degree angle to prepare for the exercise.
Pick up a pair of dumbbells and lie face down on the incline bench, ensuring your chest rests comfortably on the pad.
Plant your feet firmly on the ground for support and hold the dumbbells with a neutral grip, palms facing each other.
Engage your core and shoulders, then take a deep breath to stabilize your body before starting the movement.
Lift one dumbbell outward and upward, focusing on squeezing the rear deltoid as you raise the weight to shoulder height.
Lower the dumbbell back down with control, avoiding momentum, and return it to the starting position.
Switch to the other arm, repeating the same movement. This completes one repetition.
Continue alternating arms for the desired number of repetitions, maintaining a slow and steady pace to keep tension on the rear delts.
Keep your elbows slightly bent throughout the movement to avoid strain.
Avoid shrugging your shoulders; keep them relaxed to isolate the rear deltoids.
Focus on a full range of motion and controlled movements to maximize effectiveness.
Tips
Focus on isolating the rear deltoids during this exercise, minimizing movement at the shoulder blades to prevent engaging the scapular retractors.
If you feel any discomfort in your shoulders, try adjusting the grip by rotating the dumbbells so that your thumbs point away from each other and your palms face forward. This supinated grip will help externally rotate the shoulder, potentially reducing strain.
Perform the movement with slow, deliberate motions to avoid relying on momentum, ensuring the rear deltoids are fully activated throughout.
Let your arms move freely within a controlled range of motion, but be sure to avoid fully locking out your elbows to maintain constant tension on the muscles.
How Not to Perform
Avoid Using Momentum: Do not swing your body or jerk the weights to lift them. Instead, focus on slow, controlled movements to engage the rear deltoids properly. Using momentum will shift the workload away from the target muscle and increase the risk of injury.
Don’t Shrug Your Shoulders: Keep your shoulders relaxed throughout the movement. Shrugging your shoulders will involve the upper traps and reduce the effectiveness of the exercise by shifting focus away from the rear delts.
Avoid Overextending the Arms: Do not lock your elbows at the top of the movement. Overextending can put unnecessary strain on the joints and reduce tension on the target muscle. Keep a slight bend in your elbows to maintain constant activation of the rear deltoids.
Don’t Raise the Dumbbells Too High: Lifting the dumbbells too high can lead to compensatory movements and strain the shoulder joint. Raise the weights to shoulder height, focusing on controlled movement rather than height.
Don’t Let Your Chest Lift Off the Bench: Keep your chest pressed against the bench to ensure that the torso stays stable. Lifting your chest can destabilize the movement, reduce focus on the rear delts, and increase the chance of injury.
Avoid Flared Elbows: Do not excessively flare your elbows outward. Keep them slightly bent and aligned with your body to target the rear delts effectively and avoid straining the shoulder joint.
Don’t Rush the Repetitions: Perform each rep slowly and with full control. Rushing through the movement will decrease the muscle activation and increase the likelihood of using improper form.
Don’t Use Too Much Weight: Using too heavy a weight can cause you to lose form and rely on momentum. Choose a weight that allows you to perform the movement with proper technique and controlled movement throughout the range of motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
