Dumbbell Reverse Fly: Strengthen Your Rear Delts

Instructions:

1. Setup:

   • Grab a pair of light dumbbells (start light to ensure proper form).
   • Stand with your feet shoulder-width apart.
   • Hinge at the hips, keeping a slight bend in your knees. Your torso should be almost parallel to the floor.
   • Let the dumbbells hang directly below your shoulders with your palms facing each other (neutral grip).

2. Movement:

   • Engage your core to maintain a stable position.
   • Keeping a slight bend in your elbows, lift the dumbbells out to the sides in a wide arc until they are at shoulder height. Your arms should form a "T" shape at the top.
   • Squeeze your shoulder blades together at the peak of the movement.
   • Slowly lower the dumbbells back to the starting position in a controlled manner.

3. Breathing:

   • Exhale as you lift the dumbbells.
   • Inhale as you return them to the starting position.

Tips 

1. Focus on the Rear Delts:

   • Avoid shrugging your shoulders; this shifts the tension to your traps. Instead, think about pulling with your rear delts.

2. Maintain a Neutral Spine:

   • Keep your back flat throughout the exercise to avoid strain on your lower back.
   • Do not round your shoulders or arch your back excessively.

3. Use Control:

   • Avoid using momentum or swinging the weights. A slow and controlled movement ensures the rear delts are properly engaged.

4. Adjust the Angle:

   • If you struggle to maintain the bent-over position, you can perform the exercise seated on a bench, leaning forward at the hips.

5. Choose Appropriate Weight:

   • This is not a heavy-lifting exercise. Start with lighter dumbbells to master the form before increasing weight.

6. Keep a Soft Bend in the Elbows:

   • Locking out your arms can strain the elbow joint. A slight bend keeps the tension on the muscles.