REVERSE DELTOID FLY! This is the tenth and last exercise in the functional fitness series. The reverse deltoid (shoulder) fly exercise targets the muscles on the posterior of the shoulders together with the muscles of the upper back. When this exercise is performed in a standing (bent over) position, the abdominal core, spine, glutes and lower back are also engaged. A modified (seated) version of this exercise is also illustrated for those individuals who have lower back pain or weakness.
HOW TO: This exercise should be initiated without hand weights first so as to develop the feel and posture of proper exercise form.
- Stand with your legs about hip-width apart, arms at sides. Bend your torso forward and bend your legs slightly so that your arms extend below your body with your hands facing each other. This is the starting position.
- IMPORTANT: First check your posture via a mirror before beginning the exercise; make sure your upper back is flat (not rounded); squeezing your shoulder blades together will help flatten your back.
- Now, make a fist with each hand, knuckles pointing toward the floor, then, raise your arms out to your sides, while squeezing your shoulder blades together during the movement, maintain a slight bend in your elbows at the end of your upward arc, and do not raise head/chin upward.
- Next, lower your arms (slowly) to the starting position. This completes one repetition. Perform eight to 12 repetitions (without dumbbells).
- Once you can perform 1 to 2 sets of 8 to 12 repetitions while maintaining good exercise form, its time to add some light dumbbell weights to your workout. Start with dumbbells that weigh less than or equal to 5 pounds each.
- Using the dumbbells, perform 8 to 12 repetitions. That is 1 set. Perform up to 3 sets.
MODIFICATION: Seated Reverse Deltoid Fly
Sit on the edge of a armless chair or bench with legs together, torso bent over legs, upper back flat (not rounded) and arms hanging alongside the outside of your legs. Then follow the ‘How To’ steps above to perform the seated version of this exercise.
This post concludes the functional fitness exercise series. I hope you have found this information helpful in guiding you towards a better understanding of your body’s capabilities in regards to ‘functional fitness’.
If you are able to practice these 10 exercises (as often as you can manage or tolerate) it may only be a matter of weeks (or a few months) before you notice increases in your functional strength and movement patterns.
I hope that whatever improvements you realize from these exercises will be enough to encourage and motivate you to KEEP UP THE GOOD WORK! Listen to your body, honor it with gentle, disciplined, functional exercise movements and it will serve you well for many days to come.
CHEERS & HIGH FIVE!