EXERCISE 5: Rear Delt Flys
Rear Delt Flys tackle the ulterior Shoulder. The most common neglected area and therefore one of the most important ones.
As you have to lean forward it is important to maintain a neutral spine position. Control your position in a mirror if possible. To reach a position with a straight back it is helpful to feel your hamstrings being on tension. Do not keep your head up but watch at the bottom in front of you to keep the neutral spine position. If you can not hold the position try to do the exercise laying ventrally on a bench.
Grab the dumbbells with your palms facing towards each other. Keep a neutral grip. This will be your starting position. Make sure that your arms are extended in front of you, perpendicular to the bench and your legs remain stationary throughout.Slightly bend your elbows, and move the dumbbells away from each other while you exhale. Keep the motion smooth and simultaneous throughout. For a tighter contraction, squeeze your shoulder blades together. Keep on elevating the arms until they are parallel to the floor. While it’s pretty hard to hold the position, try to feel the contraction and gradually lower the weights without rumbling.