Reverse Fly

Raising light dumbbells out to the sides from a hinged position - isolates the rear shoulders and upper back that keep running posture from collapsing.

Setup

Hold a light dumbbell in each hand, hinge at the hips until the torso is near parallel to the floor, knees soft, back flat, arms hanging with a slight elbow bend.

How to do it

1. Raise both arms out to the sides until they are level with the shoulders.
2. Lead with the elbows and squeeze the shoulder blades together at the top.
3. Lower slowly without letting the weights swing.
4. Keep the neck long - look at the floor a little ahead of you.

Common mistakes

• Using too much weight and swinging the torso to lift it.
• Rounding the back instead of holding the hinge.
• Shrugging the shoulders toward the ears at the top.

Scale it

Easier: Lighter weights, or do it chest-supported on an incline bench.

Harder: Pause 2 seconds at the top, or slow the lowering phase to 3 seconds.

Pairs well with