Fitness Training Exercises

Strength Training - Upper Back
Reverse Fly (Pulley)

Equipment Required:

High pulley system

Starting Position:

Select the appropriate resistance.
Stand facing the pulley with legs shoulder-width apart and knees slightly bent.
Grasp the handles with the palms of the hands facing each other.
Extend the arms forward at chest level (leave a slight bend in the elbows).

Actions To Execute Exercise:

Keeping the elbows slightly bent and the arms parallel to the floor at chest level, pull the handles back and to the side, until the hands are even with the vertical plane of the body.
Pause; slowly return to starting position.
Repeat.

Breathing Technique

Exhale while pulling arms backward; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the upper back and shoulders (latissimus dorsi, rhomboids, deltoids).

Variations On This Exercise

This exercise may also be performed using one arm at a time and the low pulley system.
If using a cable crossover unit or a unit with grip handles that are wide apart, cross the cables ( take the left handle in the right hand and vice versa). (See a fitness professional for specific training instructions.)

Fitness Training Tips:

Maintain erect and stable body position.
Start using light weights; increase resistance as skill and conditioning level improves.
Use slow and controlled movements.
Keep a slight bend in elbows throughout the exercise.