Reverse Dumbbell Flys

animated character showing how to do reverse dumbbell flys exercise.

This one helps you stand tall and fix all that hunching over your phone, keyboard, steering wheel, cereal bowl, etc.

HOW TO DO IT:

  • Stand with feet together, holding a pair of dumbbells
  • Bend knees slightly
  • Bend forward at the hips until back is at a 30º angle from parallel to floor
  • Keep back and neck straight
  • Start with weights dangling below you
  • Lift weights straight out to your sides, like you’re spreading your wings
  • Keep a slight bend in your arms & lead with your elbows
  • Hold at top of movement and squeeze shoulder blades together
  • Slowly lower weights to starting position
  • Repeat

NO WEIGHTS?

  • Do the movement as described above
  • Hold a water bottle or similar object in each hand
  • Nothing to hold? Squeeze your shoulder blades together at the top of the movement and hold for 3 seconds, then release and repeat
  • Click here for our dumbbell recommendations

MAKE IT COUNT:

  • Do as many as you can
  • Literally – don’t stop until you can’t safely complete another rep

MAKE IT EASIER:

  • Use lighter weights
  • Do it without weights, but still squeeze your shoulder blades at the top

MAKE IT HARDER:

  • Use heavier weights
  • Do one set with thumbs up, then one set with thumbs down

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Pulling shoulders back for better posture
  • Stabilizing shoulders when lifting and pulling
  • Controlling power tools
  • Treading water
  • Getting closer to human flight

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.