Rear delt fly

1. 1Stand with a dumbbell in each hand, feet hip width, knees softly bent. Push your hips back and hinge your chest toward the floor until your torso is close to parallel, back flat.
2. 2Let the dumbbells hang under your shoulders, palms facing each other, elbows slightly bent and fixed at that angle.
3. 3Breathe out and sweep both arms out to the sides until they are level with your torso, leading with your elbows and knuckles rather than your hands.
4. 4Pause for a moment at the top and feel the squeeze behind your shoulders, without shrugging your shoulders up toward your ears.
5. 5Breathe in and lower the weights back under your shoulders with control, resisting the whole way down rather than dropping them.
6. 6Keep the hinge steady for the whole effort, and set the dumbbells down as soon as your form starts to break.

• Standing too upright, so the weights travel forward instead of out.

  →Fix: Hinge further at the hips until your chest points at the floor, so the dumbbells hang straight down.

• Using heavy dumbbells and swinging them up with the lower back.

  →Fix: Drop to a much lighter weight and keep your torso completely still, moving only at the shoulders.

• Bending and straightening the elbows, turning it into a row or a triceps move.

  →Fix: Set a slight bend in each elbow at the start and hold that exact angle from bottom to top.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.