Seated Reverse Fly
STEP 1. Sit on the front edge of a bench while holding a pair of fairly light dumbbells. Lean forward at the hips to get your chest as close to your thighs as you can without rounding your back.
STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.
STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.
Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.