Reverse Fly

A variation of the bent-over lateral raise, this exercise concentrates on the posterior deltoid, rhomboid, and middle trapezius muscles. Stand with your knees bent slightly and bend forward from the hips, keeping your back straight. Hold your free weights in each hand, hanging toward the ground. Raise both weights out to your sides, allowing the elbows to bend slightly (see figure 4.7). Return to the starting position. Be sure to control the movement in both directions.

Figure 4.7 Reverse fly