Seated bent-over reverse fly

How to do it

1. Sit on the edge of a bench and lean forward over your thighs.
2. Let the dumbbells hang under your legs with a slight elbow bend.
3. Raise the dumbbells out to the sides, squeezing your shoulder blades together.
4. Lift to shoulder height, leading with your elbows.
5. Lower under control without straightening your torso.

Common mistakes

• Straightening the torso to use momentum
• Raising with rigid arms
• Shrugging the shoulders while lifting

Other variations

• Bent-over dumbbell reverse fly
• Reverse pec deck
• Cable reverse fly