Shoulder Exercise Reverse Fly with the Smashbell
- Degree of Difficulty 60% 60%
- Stand at shoulder width, upper body with straight back is bent forward.
- Smashbell whith extended arm is held slightly above the floor.
- Arm with Smashbell is lifted up in a quarter of a circle until shoulder level.
- Arm controls the Smashbell as it is lowered back down.
- Stand at about shoulder width, the toes point forward. The body weight is placed on the heels and the legs are slightly bent at the knee joint. The upper body leans forward as much as possible, until the Smashbell is about 10cm off the ground.
- One arm is extended straight and holds the Smashbell slightly over the floor. The other arm can be bent behind the back.
- While exhaling, the arm with the Smashbell is lifted up to the side. The movement is about a quarter of a circle. The arm should not be lifted up further than shoulder level.
- While exhaling the arm is slowly lowered back down, yielding slowly to the upper back muscles.
Shoulder blades should be pulled back during the whole exercise so that the shoulders don’t roll forward.
Additional exercise instructions
The kettlebell exercise Reverse Fly is an important exercise for the back shoulder muscles. The exercise should first be performed with light weight and can be increased slowly.
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