Dumbbell Rotation Reverse Fly

Setup

1. 01Hold light dumbbells and hinge at the hips until the torso is near parallel with the floor.
2. 02Let the arms hang under the chest with palms facing back.
3. 03Set a flat back and a slight bend in the elbows.
4. 04Brace the trunk before the first rep.

Execution

1. 01Sweep the dumbbells out to the sides as in a reverse fly.
2. 02Rotate the arms outward as they rise so the thumbs turn toward the ceiling.
3. 03Finish with arms level with the torso and thumbs pointing up.
4. 04Reverse the rotation on the way down, returning palms to face back.

Checkpoints

• -The rotation happens gradually through the arc, not as a flick at the top.
• -Thumbs clearly point up at the finish position.
• -The torso stays hinged and still.
• -The weights stay light enough to control both the lift and the rotation.

Common mistakes

• -Skipping the rotation once fatigue sets in.
• -Rotating only the wrists instead of the whole arm from the shoulder.
• -Using momentum from the hips to start each rep.
• -Loading it like a standard reverse fly; the rotation demands less weight.