Rear Delt Fly

Sit on the edge of a bench or stand with feet shoulder-width apart. Hinge at the hips to lean your torso forward until it is nearly parallel to the floor, keeping your back straight.

1. Hold a dumbbell in each hand with a neutral grip, palms facing each other, and let them hang straight down.
2. Keeping a slight bend in your elbows, raise your arms out to your sides in a wide arc until they are in line with your shoulders.
3. Squeeze your shoulder blades together at the top of the movement.
4. Slowly and with control, lower the dumbbells back to the starting position.

• Keep your back straight and core engaged.
• Lead the movement with your elbows.
• Avoid shrugging your shoulders; keep them down and back.
• Maintain a constant, slight bend in the elbows.

• Using momentum or swinging the weights.
• Rounding the back.
• Lifting the torso during the movement.
• Bending the arms excessively, turning the exercise into a row.