This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
For a variation on the classic reverse fly, use tubes attached to a fixed point. Tubes provide constantly increasing resistance as you your flexion increases. More intensity means more muscle building.
Shoulders (rear deltoids)
Take one handle of a resistance tube in each hand, with the center point of the tube attached to a fixed point level with your belly button. Be careful to attach the tube to something that will not move when you pull on it. Stand facing the point of attachment and extend your arms directly forward, with your palms facing each other. Step back until there is significant tension through the tube and stand with your feet staggered, one in front of the other, for balance (see Photo 1).
- From the starting position, keep your back flat as you bring both arms straight out to the side, keeping them parallel with the floor, until they are extended directly sideways. Your elbows and wrists should be soft as you do this—avoid locking the joints. Try not to squeeze your shoulder blades together; instead, focus on using the muscles on the back of your shoulders (see Photos 2 to 4).
- Maintain the same angles through wrist, elbow, and back as you reverse direction and bring your arms back to the starting position (see Photos 5 and 6).