Strengthen your upper back and shoulders.
Hold 3- to 5-pound weighted balls or dumbbells, one in each hand, and lean forward from hips, keeping a soft bend in knees to prevent strain on lower back; arms should hang down toward floor in front of body, palms in. Do not round the back. Slowly lift arms out to sides, leading with elbows, to count of three. Then slowly lower arms to start position to count of three. Perform 10 to 12 repetitions per set.
Challenge: From hinged position, extend one leg out and behind your body as you perform flies to engage butt muscles. Alternate legs each set.