9. Wide Reverse Flyes
How to do it: Grab a dumbbell in each hand, and stand with feet hip-width apart or assume a staggard stance. Hinge at your hips, and bring the weights together so they’re touching, palms facing one other. Turn the dumbbells so your palms face down, and your elbows are in line with your shoulders. Return back to starting position, and repeat. You can also do this while lying down on a bench, which removes your ability to assist your shoulders with your hips, and therefore isolates your rear deltoids even more.
Prescription: 1-3 x 12-20 reps with 0-60 sec. restBack to top