Back extension Stabilization/scapulae integration (aka Reverse Flies )

Good move for the gym with out a free motion cable cross, great for at the at-home gym. Simple to execute, and effective.

  • Ball on abs, back is active in slight extension, notice how no part of back is over contracting, very important. There is no bouncing, only a controlled quality of motion. No snapping speedy contractions.
  • Legs are softly bent, not completely straight.
  • Starting with light weight (5-10lbs) to get the feeling of the entire exercise, feel shoulder blades connect with tension to the tension holding the spine together
  • Bend the elbow slightly and squeeze the arms up towards the ceiling, notice the pace of exercise and mimic.

2-3 sets of 10-15 rep weight.