BeginnerDumbbellIn the weekly plan
Dumbbell Reverse Fly
Front view, bent over
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Rear delts
Also works
- Also works: Traps
In your week
How to do it
Hinge forward with a flat back and let the dumbbells hang below your chest.
With soft elbows, raise your arms out to the sides until they reach shoulder height.
Squeeze your shoulder blades together, then lower over 3 seconds.
Form tips
Use a light weight; rear delts are small.
Do not shrug your shoulders up toward your ears.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
Intermediate · Dumbbell
Dumbbell Bent-Over Row
- Main target: Lats
- Also works: Traps
- Also works: Rear delts
- Also works: Biceps
- Also works: Lower back
On Thu
Front view
In the planIn the plan
Beginner · Dumbbell
One-Arm Dumbbell Row
- Main target: Lats
- Also works: Biceps
- Also works: Rear delts
On Thu, Fri
