SEATED REVERSE FLY
Sit on the edge of a bench, heels directly underneath knees, a light set of dumbbells on each side. Grab dumbbells in each hand and hinge torso forward until weights hang beneath shoulders to start. Engage abs and back, and in one strong movement, draw weight away from the midline of the body, keeping a slight bend in elbows. Release down for 1 rep. Lift dumbbells in 1 beat, and lower slowly in 3 beats.