Bent-Over Reverse Fly

How to do it

1. Stand and hinge forward at the hips until your torso is nearly parallel to the floor, back flat.
2. Hold a dumbbell in each hand hanging straight down, palms facing each other.
3. Keeping a slight fixed bend in the elbows, raise both arms out to the sides.
4. Squeeze your shoulder blades at the top, then lower slowly.
5. Do not use your lower back to swing the weights up - if your torso rises, the set is over.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Other ways to train this

• Reverse Fly DumbbellsBench
• Inverted Reverse Fly Pull-up barIntermediate

Photos and form cues from free-exercise-db, released into the public domain.