Dumbbell Reverse Fly

Setup

Stand with feet hip-width apart, hinge forward at the hips until your torso is nearly parallel to the floor. Hold a dumbbell in each hand with arms hanging straight down, palms facing each other, and maintain a neutral spine with a slight bend in your knees.

How to do it

1. Raise both dumbbells out to the sides in a wide arc, leading with your elbows and pinky fingers.
2. Squeeze your shoulder blades together at the top of the movement.
3. Keep a slight bend in your elbows throughout the entire motion.
4. Lower the weights with control back to the starting position.
5. Focus on using your rear delts rather than momentum to lift the weight.

Watch out for

• ✗Rounding the back instead of maintaining a neutral spine throughout the movement.
• ✗Using too much weight and swinging the dumbbells up with momentum instead of controlled muscle contraction.
• ✗Bending the elbows excessively, turning the exercise into a rowing motion rather than a fly.