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Dumbbell Flat Reverse Fly

  • Beginner
  • Upper Back

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Setup instructions

1) Lie chest face down on a bench/step and hang your arms off the edge.

2) Grab the dumbbells with the palms facing inwards (hammer/neutral grip). The shoulders and arms should be aligned.

Perform instructions

1) With a slight bend in your elbows and arms fairly straight, slowly lift your arms outwards (like a 'T').

2) Stop when your arms are somewhat parallel to the ground.

3) Pause at the top and squeeze the shoulder blades together. Now, lower them back to the starting position.

4) Repeat.

Anatomy