Prone Reverse Fly on Flat Bench: how to do it

How to perform it

Lie face down on a flat bench with your chest supported and your feet firmly on the floor.
Before starting, hold a dumbbell in each hand with your arms extended toward the floor and a slight bend in your elbows.
Keep your abs engaged and shoulders stable throughout the movement.
Open your arms out to the sides with control, raising the dumbbells to shoulder level or as high as you can without compensating.
Contract the rear shoulders at the top of the movement without shrugging your neck.
Then lower the dumbbells slowly to the starting position, maintaining control of the load throughout the repetition.
Do not use momentum or lift your torso off the bench to assist the movement.

What you should feel

Contraction in the rear shoulders and upper back. Activation of the muscles that stabilize the shoulder blades, without pain in the neck, lower back, or shoulder joints.

Groups mentioned in the description

Back Shoulders

Exercise questions

How do you perform Prone Reverse Fly on Flat Bench?

Lie face down on a flat bench with your chest supported and your feet firmly on the floor. Before starting, hold a dumbbell in each hand with your arms extended toward the floor and a slight bend in your elbows. Keep your abs engaged and shoulders stable throughout the movement. Open your arms out to the sides with control, raising the dumbbells to shoulder level or as high as you can without compensating. Contract the rear shoulders at the top of the movement without shrugging your neck. Then lower the dumbbells slowly to the starting position, maintaining control of the load throughout the repetition. Do not use momentum or lift your torso off the bench to assist the movement.

What does Prone Reverse Fly on Flat Bench work?

Arm-opening movement that works the shoulders and back, with attention to control of the shoulder blades and shoulders.

What should you feel during Prone Reverse Fly on Flat Bench?

Contraction in the rear shoulders and upper back. Activation of the muscles that stabilize the shoulder blades, without pain in the neck, lower back, or shoulder joints.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.