Dumbbell Laying Reverse Fly

How to do it

1. Set a bench to about a 45 degree incline and lie face-down on it with a dumbbell in each hand.
2. Let the arms hang straight toward the floor, palms facing each other, with a slight bend in the elbows.
3. Brace the core, plant the toes on the floor, and lock the slight elbow bend for the set.
4. Open the arms out to the sides in a wide arc, leading with the elbows toward the ceiling.
5. Squeeze the rear delts and the middle of the back together at the top of the lift, pausing briefly.
6. Lower the dumbbells under control over 2 to 3 seconds back to the hanging start position.

Common mistakes

• Bending and straightening the elbows mid-rep, which sneaks the triceps and traps into the lift.
• Pulling the dumbbells back like a row, swapping rear-delt isolation for mid-back rowing work.
• Shrugging the shoulders up at the top, which trades rear-delt work for trap engagement.
• Loading too heavy, which forces swinging form and removes the strict isolation the bench enforces.