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exercises

Four-Point Single-Arm Reverse Fly

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How to: Four-Point Single-Arm Reverse Fly

Primary Muscles Used:Shoulders, Rhomboids

Exercise Families:Transverse Extension

Equipment:Recovery Band

Trainer:Kayla Itsines

  1. Begin on all fours on a yoga mat, ensuring that your knees are below your hips and your hands are below your shoulders. Use your left hand to hold one end of the recovery band on the mat and your right hand to hold the other end in a neutral grip (palm facing inwards). Your spine should be in a neutral position with your shoulder blades down and back. This is your starting position. Inhale. Exhale and gently draw your ribs to your hips to engage your core. Draw your right hand outward and upward until it is in line with your shoulder. You should feel a slight squeeze behind your shoulder blade in this position. Throughout this movement, you should focus on pressing your left arm away from the mat and maintaining a slight bend in your right elbow. Inhale and lower your right hand to return to the starting position. Slowly repeat for the specified number of repetitions or amount of time on each side.

Alternative Exercises for Recovery Band

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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