Exercise
Bent-Over Reverse Fly
Hinge over and raise light dumbbells out wide to hit the rear delts and mid-back - the muscles that pull your shoulders back where they belong. Balanced shoulders aren't just about looks; they're what keeps pressing pain-free for the long haul.
IntermediateDumbbells~4 min
Demonstration
Sets
3
Reps
12-15
Rest
60s
Pause for a beat at the top of each rep.
How to do it
- 1
Hold a light dumbbell in each hand and hinge at the hips until your torso is close to parallel with the floor, back flat.
- 2
Let the dumbbells hang below your chest, palms facing each other, slight elbow bend.
- 3
Raise both arms out to the sides in a wide arc, squeezing your shoulder blades together.
- 4
Stop when your arms are level with your torso - no higher.
- 5
Lower slowly back under your chest and repeat.
Common mistakes
- Standing too upright, which turns it into a lateral raise
- Using momentum and bouncing the torso
- Going too heavy - this is a light-weight, high-control move
Dad tips
- Rest your forehead on a bench back if your lower back fatigues before your upper back does.