Chest-Supported Dumbbell Reverse Fly
In short
The chest-supported dumbbell reverse fly trains your rear delts, with your back helping. You need dumbbells, and do 12 to 20 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Rear delts
- Also works
- Back
- Equipment
- Dumbbell
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 1 kg
How to do it
- Chest against an incline bench.
- Lead with your pinkies.
- Don't squeeze your shoulder blades together.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Supporting the torso makes the dumbbell version strict and suitable for home.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Reverse Pec Deck · Machine · rating S
- Cable Reverse Fly · Cable · rating A
- Bent-Over Dumbbell Reverse Fly · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the chest-supported dumbbell reverse fly.
Let Mitta set the weight.
Mitta plans the chest-supported dumbbell reverse fly with a weight and rep target for every set, worked out from your last sessions.
Questions about the
chest-supported dumbbell reverse fly
What muscles does the chest-supported dumbbell reverse fly work?
The chest-supported dumbbell reverse fly mainly trains your rear delts. Your back help.
How many reps of the chest-supported dumbbell reverse fly should I do?
Mitta plans the chest-supported dumbbell reverse fly at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the chest-supported dumbbell reverse fly?
Good alternatives that train the same muscle are the reverse pec deck, cable reverse fly and bent-over dumbbell reverse fly.
Is the chest-supported dumbbell reverse fly good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the chest-supported dumbbell reverse fly have rating A?
Supporting the torso makes the dumbbell version strict and suitable for home.