Reverse Flyes With External Rotation

What it is

This exercise is an isolation movement primarily targeting the muscles at the back of your shoulders. You perform it lying prone on an incline bench, using dumbbells to engage a pulling motion. It helps build strength and definition in your rear shoulder muscles.

Technique tips

• Lie chest down on a 30-degree incline bench for proper support.
• Maintain a slight bend in your elbows throughout the movement.
• Begin with palms facing down, then rotate them to face each other.
• As you lift, consciously squeeze your shoulder blades together.
• Lift the dumbbells in a controlled arc until they are level with your head.
• Exhale as you lift the weight, inhale as you slowly lower it.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.