Exercise of the Week - Rear Delt Fly

I don't like to lift weights when I travel because, when I'm on the road, there are usually better things to do than hang out in the gym or hotel room doing some complicated workout. Instead of doing traditional weight training, I choose exercises that don't require any equipment (or maybe a resistance band) and I do just enough to maintain my muscle and endurance but not enough to cut into my work or vacation time.

That's one reason this rear delt fly is a favorite of mine. It's simple, you don't need dumbbells to really feel it and you can get a great shoulder workout in less time. The key with this move is in the positioning of the hands - the thumbs are turned up and the palms face out rather than down as in a traditional rear fly. Because the hands are rotated like that, you want to protect your rotator cuffs by taking the arms out into a v-shape rather than straight out to the sides.

Do it right: With feet hip-width apart, tip from the hips until back is flat and parallel to the floor, abs braced. Make fists with each hand with the thumbs out and rotate the hands so that the thumbs point out to the sides. Lift the arms up to shoulder level in a v-shape so that the thumbs are pointing up to the ceiling. Lower and repeat for 1-3 sets of 8-16 reps.

More no equipment travel exercises