Dumbbell Reverse Fly: Strengthen Your Rear Delts

Instructions

1. Setup:

   • Grab a pair of dumbbells or use cables if available.
   • Sit on a bench or stand with a slight forward bend at the hips.
   • Keep your back flat, chest slightly out, and core engaged.
   • Allow the dumbbells to hang directly beneath your shoulders, with palms facing each other (neutral grip).

2. Execution:

   • With a slight bend in your elbows, raise the dumbbells out to your sides in an arc-like motion.
   • Focus on squeezing your shoulder blades together as you lift.
   • Stop when your arms are roughly parallel to the floor or slightly above shoulder height.
   • Lower the dumbbells back to the starting position with control.
   • Repeat for the desired number of reps.

3. Breathing:

   • Inhale as you lower the dumbbells back to the starting position.
   • Exhale as you lift the dumbbells.

Tips 

1. Control the Weight:

   • Avoid using momentum or swinging the weights. Use a weight that allows for a slow and controlled motion.

2. Maintain a Slight Elbow Bend:

   • Don’t lock your elbows; keep them slightly bent throughout the movement to reduce joint strain.

3. Avoid Shrugging:

   • Keep your shoulders down and relaxed to target the rear delts effectively.

4. Keep Your Back Neutral:

   • Avoid rounding your lower back; maintain a straight and strong spine.

5. Don’t Overextend:

   • Lift your arms only as high as feels natural and keeps the tension on the target muscles.

6. Engage the Core:

   • Activate your core to stabilize your torso and prevent unnecessary movement.