*If you do this seated, sit on the edge of the seat, have your legs out away from the seat a bit so you can bring the dumbbells under your legs as shown in the video.

• Stand up straight with a dumbbell in each hand.
• Get into position by pushing your hips back, then bend your knees. You should be bent over so your back is flat and parallel to the ground.
• Your arms should be in front of you.
• There should be a slight bend in your elbows.
• Your hands can be positioned in 2 different ways – palms facing each other, or palms facing you (as shown in the videos) with the ends of the dumbbells facing each other.
  
• From here, pull the dumbbells back in a reverse fly motion.
  
• Focus on using your rear delts to pull the weight up.
• Throughout the motion keep a slight bend in your elbows, and keep your elbows up.