Setup
Stand with feet hip-width apart, hinge forward at the hips until your torso is nearly parallel to the floor. Hold a dumbbell in each hand with arms hanging straight down, palms facing each other, and maintain a neutral spine with a slight bend in your knees.
How to do it
- Raise both dumbbells out to the sides in a wide arc, leading with your elbows and pinky fingers.
- Squeeze your shoulder blades together at the top of the movement.
- Keep a slight bend in your elbows throughout the entire motion.
- Lower the weights with control back to the starting position.
- Focus on using your rear delts rather than momentum to lift the weight.
Watch out for
- ✗Rounding the back instead of maintaining a neutral spine throughout the movement.
- ✗Using too much weight and swinging the dumbbells up with momentum instead of controlled muscle contraction.
- ✗Bending the elbows excessively, turning the exercise into a rowing motion rather than a fly.