Seated Bent Over Dumbbell Reverse Fly.

Make every rep count.

1. 01

   Set a flat bench and choose dumbbells you can control with strict form.

2. 02

   Sit tall, then hinge forward at the hips (back flat, chest angled toward the floor). Keep your feet planted.

3. 03

   Let your arms hang straight down from your shoulders with a neutral grip (palms facing). The dumbbells should hang just behind your calves.

4. 04

   Take a breath, brace your core, and raise the dumbbells out to the sides in a wide arc—think elbows slightly bent and leading the movement—until your upper arms are roughly in line with your torso.

5. 05

   Pause briefly, then lower slowly back to the start without swinging or shrugging.

6. 06

   Repeat for your target reps, keeping the movement smooth and controlled.