Reverse Flyes Seated with Dumbbells
Sit on the end of a bench or chair with your feet firmly on the floor. Keep your back straight and lean forward from your hips so your torso is at about a 45-degree angle to the floor.
Hold a dumbbell in each hand with an overhand grip (palms facing behind you). Let your arms hang straight down in front of you with a slight bend in the elbows.
Initiate the move by pulling your shoulder blades together and bringing the dumbbells out to your sides in an arc motion. Aim to squeeze your shoulder blades at the top of the movement. Avoid swinging the weights up.
Pause for a second when your arms are parallel to the floor then slowly lower the weights back down maintaining control. Don't let your shoulders round forward.
Make sure to keep your core engaged throughout the whole exercise to avoid excessive arching in your lower back. The movement should come from your back muscles, not momentum.
Repeat for the desired number of reps. Start with lighter weight to master the form before increasing as you build strength. Perform 2-3 sets with 30-60 seconds rest between sets.
