Reverse flys are excellent for your upper back, specifically for your rhomboids, which are located between your shoulder blades. These thin muscles have the huge task of pulling your shoulder blades back.
"Have you seen people whose shoulders literally curve inward toward the front midline of their bodies when they stand or sit?" said Chadwell. "That is due to weak rhomboids. To improve your posture or to correct this shoulder rounding, you need to have strong rhomboids!"
How to Do the Exercise:
- Stand upright with feet hip-width apart (or slightly wider) holding a light pair of dumbbells with an overhand grip.
- Keeping a slight bend in your knees and your back straight, hinge at your hips until your torso reaches a 45-degree angle. Brace your core.
- Keeping a slight bend in your elbows, raise the weights up and out to your sides as far as you can. Let your elbows lead the movement.
- At the top of the movement, squeeze your shoulder blades together for a one count.
- Slowly lower back down to complete one repetition.
- Completely stop before beginning the next repetition so that you don't use momentum.
- Complete two to three sets of 10-12 reps each.
Image Source: POPSUGAR Studios