Upper body
Dumbbell reverse fly
Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets
Raised positionDumbbells
From a stable hip hinge, open your arms out to the sides. Use light weights and keep your back and neck steady.
How to do it
Hinge at your hips
Stand hip-width apart with light dumbbells. Soften your knees and push hips back, keeping your spine long.
Let arms hang
Hold the weights below your chest, palms facing each other, with a small bend in your elbows.
Open your arms
Lift the weights out to the sides until your upper arms approach torso height. Keep the same gentle elbow bend.
Return below your chest
Lower both weights slowly without lifting your torso or rounding your back.
Find your form
Keep in mind
- Keep your shoulders away from your ears.
- Use your rear shoulders and upper back to guide the lift.
Watch out for
- Bending your elbows into a row.
- Jerking the weights or lifting your chest to finish the repetition.