Bent-Over Reverse Fly With a wrist weight on each wrist, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint. Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower your arms back to the starting position. This completes one rep. Complete 20 reps. Image Source: POPSUGAR Photography