 Hello everybody Lance Koyke here today. I want to do a quick one on the bent over reverse fly so we're generally using this as a Rear delt exercise like the posterior shoulder the backside of your shoulder if you're trying to get that that you know broad look that you Get from upper back training and from shoulder training then this is a good variation for you. This is my favorite Postier your shoulder and upper back Isolation exercise I'm gonna do a lot more rows. I'm gonna do a lot more pull-ups Than you know this exercise specifically, but this is a good one to do after those to really hammer home that fatigue So basically if you're gonna do this, I want to make sure you do a pretty good RDL So, you know if if you can just Bounce into it then good if you can't watch my other videos We'll talk about tuck on the hips We'll talk about feeling a little bit of abs and then we'll talk about Pulling your shoulder blades back that those are kind of the two major points that I want to talk about here today If I can feel my abs Securing me then I can be much more sure that I'm getting my upper back muscles to drive the fly movement rather than driving that fly movement just from The the posterior shoulder, which generally if I'm only getting the backside of the shoulder And I'm not getting the upper back, and I'm just creating more shoulder dysfunction It's it's maybe the wrong exercise for me to be trying so instead. I want to keep that Can't do it when I have a lot of air in me I want to secure the abs and then I want to squeeze back this way now bent arms straight arms Doesn't really matter to me. You're gonna get a lot more out of your weight if your arms are totally straight That rhymed unintentional But if you want to do a couple reps where you're kind of using a little bit of body English You can keep your elbows bent and you know ultimately the purpose of this exercise is just to fatigue your muscles So if you get more fatigue with the arms bent or your shoulder doesn't hurt as much with your arms bent then do it that way It's totally fine That is the bent over reverse fly