Jay Zemliak, head strength and conditioning coach for Pepperdine University, upgrades the Reverse Fly to the One-Arm Reverse Fly to keep your shoulder routine effective and workout fresh.
One-Arm Reverse Fly
Use the One-Arm Reverse Fly to work the rear delt. Start in the same position you would for a One-Armed Rowone foot flat on the ground, one knee and one hand on the bench, and the opposite hand holding a dumbbell. Keep the arm with the dumbbell straight, then lift it perpendicular to your body as far as you can. Use a weight that allows you to get a full range of motion. Perform two sets of 10-15 reps for each arm, two to three times per week.
The Payoff: When you do a regular Reverse Fly using both arms at the same time, all the muscles and tissues between your shoulder blades push together, limiting your range of motion. Exercising each arm separately strengthens the muscles through a greater range of motion, which makes them less vulnerable to injury and more effective in your sport.
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