The bent over rope fly is a classic move! It is mainly used to exercise our upper and lower quadriceps muscles (middle and lower trapezius, rhomboids, and rear deltoid muscles)
Today I will introduce the use of tensioners to perform one-arm bent-over flyes!
Plane of motion: horizontal plane< /p>
Joint movements involved: shoulder horizontal abduction!
Although it is a single-joint movement, it is a very difficult movement to master! The movements are not easy to control! Especially for people with weak upper back shoulders!
Using the tensioner, you can freely adjust the weight, making it easier to control the tension!
How to do it?
Use a bent-over position: flex your hips and kneesLean down, use the back of your buttocks and legs to support your body, and keep your upper body upright (do not bend over)
Grasp the handle with one hand, fix the elbow with a slight bend, and draw your shoulders back to abduct and lift your arms. rise! When the abduction is in line with the body, stay for one second! Feel the tension in your back shoulders working! !
Quantity: Do 3 to 4 groups of 10 to 15 times each.
Notes:
1. Actions must be carried out in a controlled manner. Do not covet weight or use inertia, but Let your back shoulders go to work!
2. If you want to focus more on the rear deltoid muscles, it is recommended that your abduction angle should not exceed 90 degrees! After 90 degrees, the scapula will be more involved and the upper back muscles will be more involved!
3. Always keep your spine neutral during the movement (do not extend your head forward).
4.Keep your shoulders down and remember not to shrug!
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