Bent over fly (dumbbell)

You need

How to do it

1. Grab a pair of light dumbbells and stand tall. Start with 60 to 70 percent of the weight you use for lateral raises.
2. Hinge at the hips to bend forward while keeping your back in a neutral position. Lower your torso until it’s almost parallel to the floor.
3. Have your arms hang down with your palms facing in. Your elbows should be directly underneath your shoulders.
4. Bring your shoulders back, engage your abs, and take a breath.
5. In one fluid motion, raise both dumbbells to the sides and up, using your rear deltoids as you do. Consciously try to activate your shoulders, forcing them to do all the work.
6. Raise both dumbbells until your elbows and wrists are at torso level.
7. Hold the top position for a moment, feeling your rear deltoids working.
8. Release both dumbbells to the starting position slowly, exhaling on the way down.