Reverse Flyes With External Rotation

Shoulders · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lie face down on a bench at 30 degrees with a dumbbell in each hand, palms facing each other and arms hanging. Open your arms out to shoulder height and, at the top, **rotate your wrists back** until your thumbs point at the ceiling; unwind the rotation on the way down. It is two shoulder-health exercises in one: a rear flye and an external rotation. **Very light weight**, this is quality work. The classic mistake is turning from the elbow instead of the shoulder: the elbow stays as it is.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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