How to Do
How to Do Rotation Lunge to Hi to Low Band Reverse Fly
The rotation lunge to hi to low band reverse fly should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the rotation lunge to hi to low band reverse fly.
Beginning
Beginning Rotation Lunge to Hi to Low Band Reverse Fly
1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
2. Maintain a tall posture throughout the exercise and good stability through the abdomen.
Movement
Rotation Lunge to Hi to Low Band Reverse Fly Movement
1. This movement involves a rotational lunge in combination with a hi/lo horizontal movement of the arms (posterior shoulder fly) away from the body.
2. Start with a tall body line, grabbing the handles of the bungee at chest height and arms straight as shown.
3. The bungee is positioned straight ahead.
4. Perform a rotational lunge (for description see lunge transverse in the exercise library).
5. At the end range of motion of the rotational lunge, perform a hi/lo horizontal shoulder movement with the arms moving away from the body as shown.
6. Push back with the lunge leg to starting position and return arm to center.
7. Perform the movement to the other side.
8. Repeat for the desired amount of reps.
9. Ensure that you keep the visual gaze forward and that the shoulders do not round as this may be an indication that the exercise is too advanced and needs to be regressed.
Benefits
Rotation Lunge to Hi to Low Band Reverse Fly Benefits
The rhomboid muscles in your upper back and shoulder region are used during a reverse fly. Strong upper back muscles assist in balancing shoulder strength and protecting the shoulder from injury.
