Banded Dumbbell Bent Over Reverse Fly

How to perform it

Step-by-step instructions

1. 01Stand on the middle of a resistance band with both feet and securely hold one band end and a light dumbbell in each hand.
2. 02Soften your knees and hinge at the hips until your torso is nearly parallel to the floor, with a neutral spine and the arms hanging below the shoulders.
3. 03Brace your trunk and raise both arms out to the sides in a wide arc, keeping a slight, fixed bend in the elbows.
4. 04Stop when the upper arms reach about shoulder height and squeeze the rear shoulders without shrugging, swinging, or lifting your torso.
5. 05Lower the dumbbells and band slowly to the hanging position while maintaining the hip hinge, then reset before the next repetition.