Standing Back Fly


Setup Options




Step 1: Stand in quarter squat position with chest close to parallel with the floor. Hinge at the hips. The arms rest hanging in front of legs. The Link™ is crossed in front.

Step 2: Bring arms to a position in line with shoulder blades while keeping arms slightly bent and rigid. Hold for 1 count.

Step 3: Return to resting position in controlled manner.


Tips: This movement starts in the back, not in the hands. Control the resistance and really bring your shoulder blades together at the top and then control the movement back to the resting position. Unlike the shoulder fly raises, focus on isolating the lats as you progress through the movement.

Link™ to Exterior: Handles held in hands. Hands at hips

Stance: Hip width +2. Bent into quarter squat