Back Fly
Works: Upper and Middle Back, Upper and Middle Shoulders
Step two feet to the right while holding a medium dumbbell in each hand. (When you complete this exercise again, put your left foot forward.) Semi-lunge by bending the front knee and hunching the upper body forward. Hold a straight posture with a firm core and a small forward lean. You should try to relax your shoulders by rolling them back and down.
Keep your hands and dumbbells aligned under your shoulders and extend your arms straight down toward the floor. Raise your arms out to the sides, palms down, until your hands are at or slightly below shoulder height (shown).
Regain a relaxed posture with your arms at your sides.
Perform between 8 and 12 reps.
