BENT-OVER DUMBBELL FLYE
Hold dumbbells in each hand at arm’s length below your chest, with your palms facing and elbows slightly bent. Raise the dumbbells outwards (leading with your elbows) until your arms are parallel to the floor. Pause briefly at the top and squeeze your rear deltoids – the small muscles in the backs of your shoulders. Slowly lower the dumbbells back to the start position without bending your elbows or letting the weights touch at the bottom. Superset this move with 7B.