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    Reverse Flies (Thumbs Up): Squat, Pulley, 1 Arm, 1 Leg


    Exercise Name: Reverse Flies (Thumbs Up): Squat, Pulley, 1 Arm, 1 Leg











    Primary Muscles:
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    QUADS
    SHOULDER (ALL)
    SHOULDER-BACK
    UPPER BACK

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    PULLEY

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Adjust the Pulley Handle to waist level. Lower into a parallel squat (thighs parallel to the ground) by bending at the hips, knees and ankles and hold. Do not let the knees past the toes throughout the set. Grasp the Handle with the right arm, thumb facing up, elbow slightly bent, but locked. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Lift the left leg up a few inches off of the ground and hold throughout the set.

    Progress
    : Lift the right arm out and backward slightly past the level of the body. Keep the hand in line with the top of the shoulders. Return to the starting position and repeat. After the set, repeat on the other side.

    Tips
    : If shoulder problems/pain exist, do not let the elbow(s) pass the level of the body. Keep the hand(s) in line with the midchest to focus on utilizing the upper back musculature.

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