Back Flyes - Gethin Variation

The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.


  1. Adds size and strength to the posterior deltoids
  2. The incline takes away the potential of using momentum, making the movement more challenging
  3. Helps develop bigger, more balanced, and healthier shoulders
  4. Great burnout movement on shoulder day
  5. Works the rhomboids and lower and middle traps
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Back Flyes - Gethin Variation Images


Back Flyes - Gethin Variation Instructions

Back Flyes - Gethin Variation muscle diagram

3 sets of 20 reps. For the first set, perform 10 reps with palms facing backward, then turn palms toward each other and perform another 10 reps. Immediately drop the dumbbells and grasp hold of a resistance band and go to failure. That's one set. For the second and third set, replace banded rear delt flyes with banded overhead shoulder presses to failure. Place the band under feet and grasp with both hands, pressing overhead. Rest 60 sec.