Reverse Flys for Your Back Workout

Video Transcript

"This next exercise is going to be for your back. It's a reverse fly. It's going to hit your upper back or your rhomboids, around your shoulder blades. Again with the cable, you want to bring that out to about center, again, very important. Make sure that your feet are square, toes are pointed forward, there's a slight bend in your knees and your back is nice and straight. When you bring the weight out you want to start about here, want to have a slight bend in your arm and your elbow that's going to take stress off your shoulder joints and plant the stress where it's supposed to be, which is on your back. Again, you just want to come out nice and smooth and back to about three-quarters. Again, using the muscles in your back to transfer the weight. Keep your abdominals nice a tight. That's going to set you with your balance. Again, breath normally. Come out to about here. Don't want to come out to here. Again, too much stress on your shoulder joint; you want to keep the weight here, stabilized; and out. And just to balance that out, move on to the other side. Same thing. Again, feet are square. Reset yourself if you have to. Slow and controlled motion; in and out. It's a two count on the way out and four count on the way in. Nice and slow, work the negative. Nice and strong, nice and slow. And again, that's the reverse fly using the cable. Again, protection is the key, bend the knees, protect the lower back."