Bent Over Fly
Move 1: Bent Over Fly
Shoulder and back strengthening exercises: Shaping your back and shoulders isn't just about looking hot in a halter top.
By strengthening your spinal extensors, rear shoulders, triceps and upper and middle back, you'll accentuate the back's natural V shape, which offsets a thick waistline or big hips to make you look better proportioned. Plus, a strong back will keep you from hunching over and good posture will help you look longer and leaner. Integrate this exercise into your workout routines and you'll be proud to bare your back in no time.
To set up this upper body workout, which strengthens your back and shoulder muscles, stand with your feet hip-width apart.
Hold a 3- to 8-pound dumbbell in each of your hands with your arms down at your sides and your palms facing in. Bend your knees, then flex forward at your hips until your torso is parallel to the floor. Your arms should be hanging at your sides with your elbows in a slight arc and your palms facing in. Make sure you contract your abs to tighten your core throughout the exercise.
Squeeze your shoulder blades down and together as you lift your arms up and out to the sides until they reach shoulder height. While maintaining control, lower your arms. Repeat the motion for 8-12 reps for effective shoulder and back strengthening exercises.
