How to Do
How to Do Rotation Lunge to Decline Band Reverse Fly
The rotation lunge to decline band reverse fly should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the rotation lunge to decline band reverse fly.
Beginning
Beginning Rotation Lunge to Decline Band Reverse Fly
1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
2. Maintain a tall posture throughout the exercise and good stability through the abdomen.
Movement
Rotation Lunge to Decline Band Reverse Fly Movement
1. This movement involves a rotational lunge in combination with an alternating horizontal movement of arms (posterior shoulder fly) away from the body and to a declined position.
2. Start with a tall body line, grabbing handles of bungee at chest height and arms straight, as shown.
The bungee is positioned straight ahead.
3. Perform a rotational lunge (for description, see 'lunge - transverse' in exercise library).
4. At the end range of motion of the rotational lunge, perform a horizontal shoulder movement bringing the arm on the lunge side away from the body and to a declined position, as shown.
5. Push back with the lunge leg to starting position and return arm to center.
6. Perform movement to the other side.
7. Repeat alternating sides for desired amount of reps.
8. Ensure that you keep the visual gaze forward and that the shoulders do not round - this may be an indication that the exercise is too advanced and needs to be regressed.
Benefits
Rotation Lunge to Decline Band Reverse Fly Benefits
The lunge with a twist is a wonderful core exercise that also strengthens the lower body. The quads, glutes, and core are all engaged as you lunge while holding and twisting a medicine ball from right to left.
