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Reverse fly

Shoulders · Reverse pec deck · rear delts
Default: 3 sets × 12 reps · Rest 45 sec between sets

Setup

• Chest pressed against the pad

Each rep (10 sec)

1. Open, sweep the hands out 4 sec
   • Brace your core
   • Don't grip the handles hard, think of sweeping them apart
   • Shoulders down, don't shrug
   • Elbows soft, drive from the back of the shoulder
   • Stop when your arms line up with your body
2. Squeeze 2 sec
3. Back, core tight, loose grip 4 sec
   • Control the return, don't let the weights clank

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.