Reverse Flyes

Shoulders · Dumbbell · ×2 dumbbells

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

How to do it

Bend your torso to nearly parallel with the floor, seated on the edge of a bench or standing with your hips back. Dumbbells hanging, elbows with a minimal bend. Open in an arc to shoulder height **driving the elbows out and back**, and lower under control. You feel it behind the shoulder, between the blade and the arm. The classic mistake is pulling with your back and turning it into a row: if you squeeze the blades, it is no longer a rear delt exercise.

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.

Also works: Back

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