Lying Reverse Fly
Exercise Information
| Exercise Name: | Lying Reverse Fly |
| Resistance Band Type: | A flat resistance band |
| Equipment Required: | A bench to lie on (optional) |
| Body Parts Exercised: | Back and shoulders |
Exercise Procedure
Exercise Start Position
- Lying face-up on a bench (or on the floor if a bench isn’t available) with one leg extended in the air above you.
- Wrap the resistance band around the extended leg and grasp one end of the resistance band in each hand. Extend your arms toward your extended foot with a slight bend at your elbows. The length of the resistance band should be such that there is tension at this start position.
Exercise End Position
- Arms slightly bent and extended to the side of your body.
Exercise Start Position
Exercise End Position
Action
- Pull the resistance band downwards whilst maintaining the slight bend at your elbow until you reach a position with your arms extended to the side of your body.
- Then return your arms to the start position and repeat.
Modification Options
- Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
- Breathe out as you push up and breathe in as you bend your arms.
- Perform the exercise slowly. Aim for 4-6 seconds per repetition.
Exercise Prescription
1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.
Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.