5. Back Fly
Works: back and middle of shoulders, upper and mid-back
1. With a medium dumbbell in each hand, step your right foot forward about two feet. (Next time you do this workout, step forward with your left foot.) Bend your front leg into a semi-lunge and hinge forward slightly from the waist. Keep back straight, abs tight and body weight slightly forward. Roll your shoulders back and down.
2. Straighten your arms down toward the floor, hands and dumbbells aligned under shoulders. Slowly raise your arms to the sides, palms down and elbows slightly bent, until hands are just under shoulder height (shown).
3. Lower arms back to starting position. Do eight to 12 reps.