Reverse Flye
*Check with Your Physician Before Beginning Any Exercise Program!

How to Do It

Use medium dumbbells.  Start in seated position with hands in front of feet, palms facing each other.  Slowly lift arms straight out to the side, elbows bent and squeezing shoulder blades together.  Elbows should go only a few inches past the body, wrists straight.  Focus on contracting the back of your arms and shoulders for  1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.  

This exercise works the posterior portion of the shoulders, plus the rhomboids of the upper back.