Bent-Over Reverse Fly Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint. Exhale and lift both arms to the sides, maintaining a slight bend in your elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep. Perform 10 reps. Image Source: POPSUGAR Photography / Kathryna Hancock