Dumbbell Bent over reverse fly

Muscle Groups Worked:

Shoulders

How to Perform This Exericse:

1) Begin with your legs together and your butt on the edge of a bench, and your chest firmly against your knees with the dumbbells underneath your legs.

2) With your fists always in an angle toward the floor (As if you were getting ready to punch it) and without bending your arms, pull the weights backward as much as possible.

3) Without bending your arms, return the weights to the start position slowly.

Notes: Remember not to bend your arms at any point.  Do not spring your chest backward to gain momentum while using this exercise.  If anything, keep your chest on your knees and envision driving your chest into your knees .