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Seated Reverse Fly

Sit on edge of chair, knees bent, heels slightly lifted up.

Hold a 5 lb dumbbell in each hand, bend forward at hips, rest chest on thighs, arms hanging toward the floor, palms facing in, elbows soft (slight bend).

Keep back and neck straight. Leading with elbows, lift arms out and up to shoulder level in an arc movement, squeezing shoulder blades together. Lower in controlled manner. 15 times.

seated-reverse-fly

Reverse Lunge

Primary Muscle Group: Glutes

Muscle Groups Worked in This Exercise: Glutes, Quadriceps and hamstrings.

Preparation: Stand with your hands on your hips or behind your head. Take a large step backward and drop your trailing knee toward the floor.

Breathing: Breath out on the contraction upward and breath back in on the way back down to the start position.

Execution: Take a large step backward and drop your trailing knee toward the floor. Push back up to the starting position and repeat for the other leg.

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