The Dumbbell Reverse Fly

✓ Gently lie down on an incline positioned bench with the stomach and chest lying flat down. Whilst this position has taken place, one dumbbell should be in each hand with the arms extended downwards, with respect to the grip of the exercise, the palms facing inwards towards each other in a neutral grip.

✓ Whilst the elbows are slightly bent, exhale your breath and use your elbows to pull the dumbbells away from each other laterally. At this stage, arm involvement should be minimal and total focus should be on scapula retraction pulling through the elbows.

✓ At the top of the movement, squeeze the shoulder blades together. Remember the muscle you are trying to target and aim to maintain a sound mind:muscle connection throughout.

✓ Once the dumbbells have been lifted high enough to the point where they are parallel to the gym floor, then the weights can be slowly released to where they started from. At this point, you should be inhaling your breath (breathing in).

✓ Try not to allow the dumbbells to bounce off each other at the eccentric (lowering) phase of the exercise as this could detrimentally impact the tension placed under the muscle.