Dumbbell Back Fly
10 reps
Chest on the incline bench, sweep the dumbbells out to the sides.
Tap to try it
What happens when you tap record
It all runs on your device
The camera and the rep-counting AI work right here in your browser. Nothing is streamed or uploaded while you train.
Every rep earns +1 XP
Watch your XP climb in the top bar as you go — no account needed to start earning.
Your clip stays on this device
The recording is kept locally in your browser. It only moves to the cloud once you create an account.
It carries over when you sign up
Make a free account and your reps and clips come with you — nothing you did here is lost.
SHOULDERS
Dumbbell Back Fly
The Dumbbell Back Fly isolates the rear delts by having you lean chest-first into an incline bench and lift the weights out to the sides. Bracing against the bench removes momentum and lets you zero in on the back of the shoulder, an area that's easy to neglect. It's excellent for balancing out the shoulders and improving posture.
How to do it
- 1
Set an incline bench and rest your chest against the pad with knees slightly bent.
- 2
Hold a dumbbell in each hand, letting them hang in front of your shoulders with palms facing forward.
- 3
Keep a soft bend in your elbows and a flat back throughout.
- 4
Sweep the weights out to the sides, squeezing your shoulder blades together as they reach shoulder height.
- 5
Lower them back down slowly, keeping the weights light enough to avoid swinging.