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How to Do a Standing Fly for a Back Workout

Learn how to do a standing fly from certified personal trainer Max Tapper in this home back workout for men video from Howcast.


Hey guys. This is Max Tapper again from HowCast. And what I'm going to show you guys how to do today is a standing, rear delt fly. Okay?

So we're going to be targeting our upper back muscles again, our round boys in between our shoulder blades, our rear delt muscles. I'm going to work that upper back nicely. Let me show you how this is going to look. The position we're going to assume, knees bent, pivoting towards the floor from our hips. Okay? Not from your lower back. Just from your hips. You want to take all that tension off the lower back. Okay. So now, we're going to grab and hold onto this weight. What we're doing now is lifting our arms up to parallel to our body. And down. And down. Up. And down. And down. Alright? Now guys, remember this. If you have to bend your elbows, that means the weight is too heavy. You want to choose a weight where you can extend your arm, go through the full range of motion without losing anything. Okay? So if we're in this position again and you need to do this, that means the weight is too heavy. Drop it down and grab something that you can manage.

This is only ten pounds. And I'm using ten pounds. And I could have an insanely good workout with just ten pounds. So remember that. This is not a competition.

So this rear delt fly is an excellent, excellent exercise. It's an awesome way to get a little bit more musculature in your upper back. Also to work out those stability and posture muscles that are so often lacked. Alright? So guys, go to the gym. Grab a nice, light weight. Five, ten pounds. Work on using these stabilizers. Out to the side. Control. Slow on the way down. And I guarantee you'll see some better definition, and some definite muscle growth in your upper back.

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