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Embrace your inner Seattle Seahawk with the reverse fly. This exercise targets the posterior deltoids to sculpt those strong shoulders. Not only will you be able to launch that football across the field, you will also look smoking during tank top season that is right around the corner.


Reverse fly start

 Start Position

Reverse fly top

Top Postition


Grab two dumbbells and stand with your feet shoulder width apart. Hinge forward at the hips so you are bent forward and bend your knees slightly. Allow both arms to dangle toward the ground, palms facing each other. Keeping your back flat and elbows slightly flexed, raise your arms to your sides until your elbows are slightly higher than your shoulders. Your elbows should be pointing up and your arms should be perpendicular to your body. Return back to the start. That is one rep. Aim for 3 sets of 15. Increase the weight of the dumbbells as you get stronger.


**Note: Broncos fans are also encouraged to do this exercise