By day 7, reverse flyes had earned their place in my regular routine. The posture perks alone were worth it. Plus, the added shoulder definition was a bonus. But here’s the deal: don’t go heavy.

I did 100 reverse flyes a day for a week — the verdict "When done consistently, reverse flyes can improve posture, reduce upper back pain and even enhance performance in other lifts," says Campus.

Now, perform a reverse fly while still bent over in this way. Keeping a slight bend in your elbows, pull the weights up and out to the sides until your torso forms a “T” shape.

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How to Do a Standing Cable Fly Standing cable flyes should be done with a coach or trainer to get you started. It's an exercise of moderate difficulty and not suited for beginners.

Alternative names: Reverse flye; seated lateral raise; bent-over lateral raise. Sit with your knees bent, holding a dumbbell in each hand. Lean forward from your hips, and let your arms hang down next ...

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Set the cable pulleys to shoulder height and attach D-handles. Stand in the center, grasp a handle in each hand with a neutral grip. Step back slightly to create tension in the cables and extend your ...