Fitness Training Exercises

Strength Training - Upper Back
Prone Fly (Free Weights) Also called Reverse Fly or Prone Lateral Raise)

Equipment Required:

Adjustable or flat bench
Dumbbells

Starting Position:

Place one dumbbell on floor on each side of bench at about its mid-point.
Lie face down on the end of a narrow, flat bench. Head and trunk should rest on bench and hips should be at the end. Extend legs straight back, flex ankles and support legs on toes.
Grasp a dumbbell with each hand, with palms facing in (dumbbells parallel to each other). Roll dumbbells straight out to sides until arms are extended with a slight bend in elbows.

Actions To Execute Exercise:

Raise the arms up sideways, leading with elbows as high as possible.
At maximum lift, your elbows should be higher than your back.
Pause; slowly lower to starting position.
Keep torso flat on the bench throughout movement.

Breathing Technique

Exhale while lifting; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

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

Variations On This Exercise

Turn the hands so that the palms are facing toward the feet. Pull dumbbells up and into the waist. Pause; slowly lower dumbbells. This variation involves shoulder joint extensors.

Precautions / Contraindications

Keep neck relaxed and head on bench throughout movement in order to avoid strain.
This exercise may be contraindicated for some individuals with back, shoulder or neck problems, arthritis, high blood pressure, obesity or during pregnancy.

Fitness Training Tips:

The key to this exercise is lifting the elbows as high as possible. Therefore, use a weight that allows you to go through the entire range of motion.
This is an excellent exercise for those with posture problems.