Standing Reverse Fly-rear Delt/standing Fly

This exercise really works your chest and your posterior deltoid. If you want an additional balance challenge, stand with your feet together, knees slightly bent, instead.
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Standing Reverse Fly-rear Delt/standing Fly
  1. Wrap resistance tube around a pole or other stable object, and then grab one handle in each hand with an overhand grip.
  2. Face object and take a big step backwards with both feet. Stand with feet hip-width apart, knees slightly bent.
  3. Extend arms in front of you at shoulder level, keeping shoulders down, palms facing each other.
  4. Slowly pull hands back, out to sides at shoulder level; squeeze shoulder blades together.
  5. Press arms forward, until back in front of you, to complete one rep.
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