The Dumbbell Bent-Over Fly is a great exercise to target the rear deltoids, upper back, and shoulder muscles. Here’s how you can perform it:

1. **Setup**:
– Stand with your foot on the base of bench knee resting on bench and hold a dumbbell in each hand.
– Bend your knees slightly and hinge at your hips to bend forward at a 45-degree angle. Keep your back straight and your core engaged.
– Let your arms hang down in front of you with your palms facing each other. This is the starting position.

2. **Execution**:
– Begin by raising your arms out to the sides, keeping a slight bend in your elbows.
– Focus on squeezing your shoulder blades together as you lift the dumbbells.
– Continue to lift until your arms are parallel to the floor or slightly higher, forming a “T” shape with your body.
– Avoid swinging your body or using momentum to lift the weights.

3. **Return**:
– Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
– Repeat the movement for the desired number of repetitions.

4. **Breathing**:
– Exhale as you lift the dumbbells and inhale as you lower them back down.

This exercise is excellent for strengthening the upper back and improving posture. Be sure to use a weight that allows you to perform the exercise with proper form without straining.