Reverse Fly

How to do it

1. Hinge forward at the hips to about 45 degrees, holding a dumbbell in each hand with a slight bend in the elbows and arms hanging below the shoulders.
2. Brace the core and keep the back flat in this bent over starting position.
3. Raise both dumbbells out to the sides in a wide arc, driving through the rear shoulders and upper back until the arms are roughly level with the torso.
4. Squeeze the shoulder blades together at the top of the movement.
5. Lower the dumbbells back down along the same arc with control, inhaling on the descent and exhaling on the raise.
6. Keep the slight elbow bend fixed and avoid using the hips or torso to jerk the weight upward.

Muscles worked

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