Bent Over Reverse Fly, Seated

Starting Position

• grasp a dumbbell with each hand
• sit down onto one end of a weight bench or a chair
• tilt your upper body forwards until it rests onto the thighs
• do not roll the back up
• the weights hang down at the sides
• the palms of the hands point to each other
• the elbows are slightly bent

Correct Execution

• lift the dumbbells up in a bow at the sides of your body until they are parallel to the ground
• the shoulder blades turn towards each other
• head and upper body do not move
• let the weights come back in a controlled motion and repeat the exercise

tip for the workout

• to require the deltoid a bit more, you can turn the thumbs downwards