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Exercise database

Prone Reverse Fly

Handler's prone reverse fly is a face-down, bodyweight exercise with no equipment: you lift your arms out to the sides in a wide T. The library classifies it as an advanced horizontal pull for the rear delts and upper back, with the lower traps and core assisting.

Doing it with dumbbells, chest down on an incline bench? That's the chest-supported rear delt fly.

Page updated AdvancedBodyweight

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the prone reverse fly

  1. 01

    Reach long at the start without dumping the shoulders forward.

  2. 02

    Lift the arms in a wide T with the elbows nearly straight.

  3. 03

    Pause briefly, then lower with control.

  4. 04

    Pause at the top and keep the thumbs slightly turned up.

Troubleshooting

Common mistakes

  • Turning the pull into a shrug.

  • Jerking the torso for momentum.

  • Lifting the chest to raise the arms.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the prone reverse fly for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength5 × 3–6 reps3 min
Hypertrophy4 × 6–10 reps1 min 30 s
Fat loss3 × 10–15 reps1 min
General fitness3 × 6–10 reps1 min 30 s

Between sets

  • Relax the hands and reset the long arm position.
  • Think arms wide on the next set.

Working around discomfort

Modifications by body area

How Handler adjusts the prone reverse fly when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Shoulder
Use a pain-free range and keep the upper arm path controlled.
Neck
Keep your gaze neutral and avoid shrugging into the neck.

Progression chain

Easier and harder variations

Regress to

Progress to

This is the most demanding step in its chain.

Questions about this exercise

What muscles does the prone reverse fly work?
The prone reverse fly primarily works the rear delts and upper back. The lower traps and core work as secondary or stabilising muscles. In Handler's library it is classified as a horizontal pull movement.
What equipment do you need for the prone reverse fly?
None. The prone reverse fly is a bodyweight exercise, which is why it appears in Handler's anywhere setups.
How many sets and reps of the prone reverse fly should I do?
Handler's default for a strength focus is 5 × 3–6 reps with about 3 min rest, and for a muscle-building focus 4 × 6–10 reps with about 1 min 30 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the prone reverse fly suitable for beginners?
It is tagged advanced. A simpler starting point in the same progression chain is the prone t raise.

More rear delt exercises

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