Reverse Fly For Shoulder

http://www.scoobysworkshop.com
Lots of people make the mistake of just doing their favorite exercises rather than doing a well rounded workout. For example, lets take the bench press people, you can spot them easily they walk around like this. Their chests are so out-of proportion strong that it seems to pull their shoulders forward like a dry leaf. Dont let this happen to you!

Its really important for the health of your shoulders and knees that all the muscles, even the small ones, are strong and in balance. With shoulders many people just like doing the pressing exercises because you can do a lot of weight with presses but as I mentioned before its important to keep things in balance. The reverse fly is one of those important exercises, it works the back of the shoulders, the traps, the upper back, and can help with posture.

The right way to do this exercise is to bend over so the back is horizontal and motionless, you can lightly touch your head to a table or bench to give tactile feedback that you are remaining motionless. From this position, we slowly raise the dumbbells up with straight arms till the dumbbells are as high as our shoulders, we hold in this position for a second, then slowly let the weight down. When the weights are in the up position, your body should look like a "T" when viewed from above , your arms should be in a line with each other not swept back like a 747 ready for takeoff.

There are some alternative ways to do this exercise. If you are concerned about your lower back, you can also do these laying face down on a bench with your head hanging out over the end of the bench. The bench needs to be tall enough that your hands dont hit the ground when you do this. If you belong to a gym a great way to do this exercise is to use pec dec machine in reverse.

Lots of ways to do this exercise incorrectly:

arch back like a hissing cat
sag your back like a banana
going too fast
bobbing your head up and down
too heavy, can't get dumbbells up to shoulder height
go too high up risking shoulder injury
swinging weights up
using legs
arms swept back like a 747 ready for takeoff

Nutrition is key to being able to add muscle! I cover nutrition on my website, if thats not detailed enough for you I have reviewed and recommended some excellent books:

http://scoobysworkshop.com/goodfitnes...

For more information on home workouts, please see my free website (no advertising either):

http://www.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC

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[Zen637]

Hey, I've been watching your videos for a while, and I have a quick question -

I regularly use a speed bag for cardio and to tone my arms. It helps keep my hand-eye coordination up to par and also - more importantly - because it's fun.

So how do you feel about them? Are they as good as I think they are, or is there a similar workout that I can be doing that is better?

[scooby1961]

I would say check your heartrate, if it can get your heartrate up to at least 70% of your max then its good cardio.

[scooby1961]

Please check out the nutrion section of my website for more info. The reason for 6 meals a day is to gain muscle.

[scooby1961]

protein requirements for a BBer? A good starting point is 1g/protein per pound of bodyweight per day - that includes all forms of protein, not just meats. Grains, beans, and even veggys have substantial amounts of protein.

[Ryan Wood]

David the Gnome knows good form!

[Rich Coppens]

Great video thanks.

[Zymer Berisha]

hahaha ich kan hier nicht arbeiten hahaha

[TrickyMicky123456]

"what a retard" made me laugh

[BluePill88]

do you bend your knees or keep them straight ?

i feel heavy pain in my lower back doing these exercise

[lloyd99984]

He really seems to enjoy demonstrating doing the excercises badly alot more! love those facial expressions.

[midtra52]

I really thought you were going to break that fish tank.

[LeBadman]

4:08 made my day. Hilarious :D

[MrSapinho90]

Hanz, the weight lifting gnome, Awesome!