Since tight pecs can compromise the shoulder joint, the reverse fly helps balance your upper body by strengthening your back. To protect your shoulder joints, use lighter weights than you do for a reverse row.
- Holding a dumbbell in each hand, stand with knees slightly bent. Keeping your back flat, bend forward at the hip joint. Rotate your palms up to open the shoulder joint.
- Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then with control, lower the dumbbells back to your starting position.
- Do two to three sets of 12 reps.