This workout works the posterior (rear part) deltoid. You go about doing this exercise as the name suggests. It's simply
a chest fly but it’s in reverse.
1. Sit on the edge of a bench; feet flat on the floor and knees are bent at right angles (90 degrees). Bend right over so
your chest is almost resting on your thighs.
2. Hold 2 dumbbells next to your feet and give a slight bend to your arms. Open your arms out in an arc keeping your elbows
slightly bent.
3. When your arms (from your elbow to your shoulder) are parallel to the floor slowly lower the weights back to the ground
with the same motion.
4. You can and should only use a light weight for this exercise.
If you find it places too much strain on your lower back try this variation:
Adjust the bench as though you are about to perform an incline dumbbell press. Lie face down and let your arms hang down so
your knuckles brush the floor. From here perform the movement described above.
