Prone Rear Delt Fly on Bench
The Prone Rear Delt Fly on Bench is an effective exercise that targets the backs of your shoulders, also known as the rear deltoids. This exercise not only helps build muscle mass, but also improves the stability of your shoulder joint.
Execution
-
1
Lie face down on a flat bench, with your face extending just beyond the edge of the bench. Keep your feet firmly on the floor.
-
2
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang straight down.
-
3
Inhale and raise both arms out to the sides simultaneously until they are in line with your shoulders, keeping your elbows slightly bent.
-
4
Squeeze your shoulder blades together when you reach the top position.
-
5
Slowly and in a controlled manner lower the weights back to the starting position while exhaling.
Benefits
- Improves posture by strengthening the upper back and shoulders.
- Helps prevent shoulder injuries by strengthening the shoulder stabilizers.
- Makes daily activities and other sports easier through a strong upper back.
Common Mistakes
- ! Lowering the weights too quickly: Use a controlled movement to achieve maximum muscle activation.
- ! Using weights that are too heavy: This can lead to improper form and possible injuries. Start light and increase gradually.
- ! Not fully extending: Make sure your arms are fully extended to use the full range of motion.
Primary Muscles
This exercise primarily targets the rear deltoids (backs of the shoulders), but also engages the trapezius (upper back) and rhomboids (between the shoulder blades).
Possible Alternatives
- Standing Rear Delt Fly: For when you do not have a bench available.
- Face Pulls: An alternative that also trains the rear deltoids and upper-back muscles, but with a cable machine.
- Reverse Pec Deck Machine: For a more stabilized variation that also isolates the rear deltoids.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
