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 Training Discussion Board
 The L fly
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| Author | Topic: The L fly | ||
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Cool Novice 
Posts: 12 |
I've heard this recommended to strengthen the rotator cuff, but i've yet to read a good description of the excercise, can anyone help? ------------------    | ||
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Amateur Bodybuilder 
Posts: 52 |
If I'm thinking of the same thing you're thinking of you can do it a variety of ways. One way is to lay down on a flat bench on your side. You may want to put the arm underneath you under your head so you'll be more comfortable. As you lay there place the arm facing up (not underneath you) next to your body at a 90 degree angle. Keeping your elbow at your side take a light dumbell or a plate (start with a five pounder) and rotate your shoulder from front to back. Your hand should start out next to you waist/stomach and finish maybe a 12 inches above parallel. You don't want to force it too high, just do what you can. I'd recommend doing 12-15 reps in a slow controlled fashion. Another version is to lay on an inclinc bench, and one last one that I've seen but never done personally is to stand up and use a low pulley cable. Or a medium high one is they have one in your gym. Is that clear enough? If not I'll try again.  | ||
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Elite Bodybuilder 
Posts: 898 |
It is what cabexbx described. I do them twice a week to keep the external rotators strong. ------------------ | ||
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Cool Novice
Posts: 12 |
Thanks for the reply,good description,i get the picture now. | ||
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Amateur Bodybuilder
Posts: 190 |
Bump,,, ------------------  |
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posted August 28, 2000 10:22 AM