DB Rev. Fly to Lat. Raise
- Duration: 00:00:22
Body Part/Parts Used: Rear deltoids (posterior deltoids), middle deltoids (lateral deltoids), trapezius, rhomboids
Equipment Needed: Dumbbells
Difficulty: Intermediate
1. **Position Yourself:** Stand with feet shoulder-width apart, holding a dumbbell in each hand. Have a slight hinge forward at the hips.
2. **Perform the Reverse Fly:** Hinge at the hips until your head and spine are nearly parallel with the ground. With a soft bend in the elbows, open your arms out to the sides and squeeze the shoulder blades together, targeting the rear deltoids and the muscles of the upper back.
4. **Return to Starting Position:** Lower the dumbbells back to the starting position in front of you.
5. **Perform the Lateral Raise:** Keeping the soft bend in your elbows, raise the dumbbells out to your sides at shoulder level, targeting the middle deltoids.
6. **Return to Starting Position:** Lower the dumbbells back to the starting position in front of you.
7. **Repeat:** Perform the desired number of repetitions for your workout, usually ranging from 8 to 12 repetitions per set.
Make sure to control the movement throughout the exercise and avoid using momentum to lift the weights. Keeping a stable core and focusing on the targeted muscles will ensure you get the most out of this exercise.
Equipment Needed: Dumbbells
Difficulty: Intermediate
1. **Position Yourself:** Stand with feet shoulder-width apart, holding a dumbbell in each hand. Have a slight hinge forward at the hips.
2. **Perform the Reverse Fly:** Hinge at the hips until your head and spine are nearly parallel with the ground. With a soft bend in the elbows, open your arms out to the sides and squeeze the shoulder blades together, targeting the rear deltoids and the muscles of the upper back.
4. **Return to Starting Position:** Lower the dumbbells back to the starting position in front of you.
5. **Perform the Lateral Raise:** Keeping the soft bend in your elbows, raise the dumbbells out to your sides at shoulder level, targeting the middle deltoids.
6. **Return to Starting Position:** Lower the dumbbells back to the starting position in front of you.
7. **Repeat:** Perform the desired number of repetitions for your workout, usually ranging from 8 to 12 repetitions per set.
Make sure to control the movement throughout the exercise and avoid using momentum to lift the weights. Keeping a stable core and focusing on the targeted muscles will ensure you get the most out of this exercise.
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