Reverse Fly

How to do it

1. Set a bench to about 30 degrees and lie face down on it with a dumbbell in each hand.
2. Let your arms hang straight down, palms facing each other.
3. Keeping a slight fixed bend in your elbows, raise both arms out to the sides.
4. Stop at shoulder height and squeeze your shoulder blades together.
5. Lower slowly. If your elbows are bending to lift more, the weight is too heavy.

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

• Bent-Over Reverse Fly Dumbbells
• Inverted Reverse Fly Pull-up barIntermediate

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