Chest Supported Reverse Fly (Dumbbell)
Complete guide to Chest Supported Reverse Fly (Dumbbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Chest Supported Reverse Fly (Dumbbell)
Set a bench to a 45 degree incline and grab a pair of dumbbells.
Lie face down on the bench with your chest against the pad and let your arms hang straight down, palms facing each other.
Engage your abs and take a breath.
Raise both dumbbells out to your sides in a wide arc, squeezing your rear delts at the top and exhale. Keep a slight bend in your elbows.
Slowly lower the dumbbells back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |