Seated bent-over rear delt flyes
Grab a set of dumbbells and sit on the end of a flat bench with your knees together. Place the dumbbells in front of your feet.
Lean over as far as you can go. Grasp the dumbbells with your palms facing inward and pick them up off the floor.
While keeping your arms slightly bent and rotating at the shoulders only, slowly raise the dumbbells up, following a semi-circle path.
Raise them as high as they can go, and squeeze your shoulder blades together. Pause, and then slowly lower the weight back to the starting position.
Aim for 3 sets of 10 to 12 reps.
Workout: Nichelle Laus; photo credit: Dave Laus