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Shoulders: "Reverse Fly"
[Shoulder
Matrix #1: Exercise #5]
General Matrix Directions: Perform consecutively for 6-8 reps each—NO REST! Do 1-3 sets. Use LIGHT dumbbells (1-10 lbs.) so you can maintain form. 10 pounds would be “very heavy” for this series of exercises.
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This is Exercise #5 in a series of 5.
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Stand upright with good posture.
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Bend over at waist 30-45° so your upper body is angled down towards floor--also called a "hip hinge" movement.
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Hang DBs (dumbbells) straight down under shoulders then kick back" arms straight back as if you were passing a baton in a track relay race.
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Return DBs to bottom starting position. When you hit the bottom position, pause VERY briefly so you don't "backswing" the DBs. If you don't have this mini pause, you'll end up swinging the DBs back and forth and not getting the maximum benefit during the lift up phase.
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Repeat 6-8 reps then repeat Matrix Series again or rest as needed.
Tips: This is a great exercise for backs of upper
shoulders as long as you don't "stand up" during the lift phase. Make sure
to keep elbows straight. Use the "throwing DBs up" technique like in the
Shoulder Extension to get an added "opening benefit" in front shoulders.
This is NOT a biceps curl! It is a SHOULDER exercise, so make sure you
don't bend elbows excessively--the elbows should be "soft" with only a very
slight bend or flexion throughout the movement.
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At this point in the Matrix Series people will get tired and compensate by trying to stand up and use lower back instead of shoulders to lift DBs. You MUST maintain the 30-45° hip flexion with the nearly straight "soft elbows" to properly load the shoulders!
*Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 11.18.06)
Be Strong.