Reverse dumbbell flye

Men's Fitness, April, 2003 by Mike Carlson, Allan Donnelly, Ben Kallen, Bobby Lee, Dennis Nishi, Jim Shiebler, Mark Thorpe, Tom Weede

STOP RIGHT HERE if you're looking for a great movement that will ripple your upper back. The reverse dumbbell flye will hammer your rear delts and the top half of your back, turning it from a map of Kansas into a 3-D replica of the Colorado Rockies. It's all about form, pal, so choose a weight you can move through a full range of motion without using too much momentum. You may feel those front delts burning too, thanks to the work they do helping lower the weight under control. Don't worry, it's all good.

RIGHT WAY: START

* Body supported by bench

* Head off bench, neutral position

* Face down on bench

* Arms hanging down toward floor

* Palms facing each other

RIGHT WAY: FINISH

* Arms out and up near shoulder level

* Body supported by bench

* Shoulder blades squeezed together

* Head off bench, neutral position

* Face down on bench

* Palms facing floor