Lots of people make the mistake of just doing their favorite exercises rather than doing a well rounded workout. For example, lets take the bench press people, you can spot them easily they walk around like this. Their chests are so out-of proportion strong that it seems to pull their shoulders forward like a dry leaf. Dont let this happen to you!
Its really important for the health of your shoulders and knees that all the muscles, even the small ones, are strong and in balance. With shoulders many people just like doing the pressing exercises because you can do a lot of weight with presses but as I mentioned before its important to keep things in balance. The reverse fly is one of those important exercises, it works the back of the shoulders, the traps, the upper back, and can help with posture.
The right way to do this exercise is to bend over so the back is horizontal and motionless, you can lightly touch your head to a table or bench to give tactile feedback that you are remaining motionless. From this position, we slowly raise the dumbbells up with straight arms till the dumbbells are as high as our shoulders, we hold in this position for a second, then slowly let the weight down. When the weights are in the up position, your body should look like a “T” when viewed from above , your arms should be in a line with each other not swept back like a 747 ready for takeoff.
There are some alternative ways to do this exercise. If you are concerned about your lower back, you can also do these laying face down on a bench with your head hanging out over the end of the bench. The bench needs to be tall enough that your hands dont hit the ground when you do this. If you belong to a gym a great way to do this exercise is to use pec dec machine in reverse.
Lots of ways to do this exercise incorrectly:
arch back like a hissing cat
sag your back like a banana
going too fast
bobbing your head up and down
too heavy, can’t get dumbbells up to shoulder height
go too high up risking shoulder injury
swinging weights up
using legs
arms swept back like a 747 ready for takeoff
For more information on home workouts, please see my free website (no advertising either):
http://www.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC
Duration : 0:5:34
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Hey scooby once …
Hey scooby once again thanks for the response…What I wanted to know though was the protein shake that I take right after I workout ( which I believe most ppl do) how much protein should that ocntain…so in that one shaking consumed right after the workout how much protein should be in there? mine is currently 50 gram for one scoop and i drink one scoop right after i workout…is that to much? to little?
protein …
protein requirements for a BBer? A good starting point is 1g/protein per pound of bodyweight per day – that includes all forms of protein, not just meats. Grains, beans, and even veggys have substantial amounts of protein.
Please check out …
Please check out the nutrion section of my website for more info. The reason for 6 meals a day is to gain muscle.
Lots of people have …
Lots of people have swear by ball training, I believe its excellent for working all those small (but important) stabilizing muscles. In a few years when I’ve done all my basic videos, I can work on ball exercises 🙂
I would say check …
I would say check your heartrate, if it can get your heartrate up to at least 70% of your max then its good cardio.
Why do you wear …
Why do you wear that silly hat all the time ? I mean, no shirt, but you do wear socks and a hat ?
this guy is awesome …
this guy is awesome, like him very much, helped me much so far
scooby youre the …
scooby youre the best
Hey Scooby…sorry …
Hey Scooby…sorry one more question not really related to this video but ummm after a workout , how many grams of protein should my post workout shake include??? and after that shake how much after should i eat my dinner?? thankss….
The gnome is …
The gnome is hilarious.
What do you think …
What do you think scooby about not using a bench for your head with head support can you still achieve the same good pump and results for your rear deltiod head with pausing at the top (time of contraction)is there a significant differencial? also on a shoulder day how many excersizes and sets of each excersize would you recommend and for what getting stronger or get leaner?How about doing both at the same time is that possible?Is this a starting excersize or a finisher should you do another??
I enjoy these …
I enjoy these videos. But as far as the nutrition aspect of your website I am not so sure about. First of all, from my experience it is very hard to lose fat and gain muscle. It simply does not work. You are either at a calorie excess or deficit.
You say eating 6 meals a day is optimal. But there is plenty of research that suggests it does nothing for metabolism and that 3 meals is just as good. In addition one may benefit more from carbohydrate cycling and intermittent fasting.
there good for …
there good for situps i know that, i always use them instead of floor less strain on your back..
Hello scooby
I was …
Hello scooby
I was wondering what your thoughts on exercise / fitness balls are since there don’t seem to be any videos on using them as tools. I recently bought one of those 75 cm balls and I’m doing some exercises I’ve found online. Do you recommend these things?
Hey scooby!!! …
Hey scooby!!! Thanks for the knowledge I find your videos helpful and I enjoy showing off at the gym with new workouts that no one at the gym ever thought of…plus hans is super cool! Keep posting man!
Hey, I’ve been …
Hey, I’ve been watching your videos for a while, and I have a quick question –
I regularly use a speed bag for cardio and to tone my arms. It helps keep my hand-eye coordination up to par and also – more importantly – because it’s fun.
So how do you feel about them? Are they as good as I think they are, or is there a similar workout that I can be doing that is better?
yeah thanks for the …
yeah thanks for the advice =) fortunately i dont see that as a competition, so i can stand to do it with lower weights at first… mostly i rely on push-ups and sit-ups, so the dumbbell exercises only take a small part of my training, think that’s better for my health =)
nice you speak …
nice you speak german?
thanks a lot scooby …
thanks a lot scooby…I appreciate the quick response…also is it true that overtraining can cause you to lose muscle or does just prevent from making gains…(can it really lead to loss?? )
4:27 lmao
4:27 lmao
YourHeartIsTheKey, …
YourHeartIsTheKey, you must be my cyber-training partner! Sounds like we do similar chest workouts.
Overtraining may …
Overtraining may not make you lose muscle but it sure can keep you from gaining muscle and can lead to joint injuries. The line between training and overtraining is different for different people (age, genetics, nutrition, sleep), what is a good workout plan for you might be overtraining for your friends.
Do the rev flys …
Do the rev flys with your shoulder workout. If you are an advanced or intermediate BBer, that means once a week.
It takes years and …
It takes years and years to make visible gains in the size of your arms. Just focus on getting a little stronger every month and the size will follow.
“whole muscle …
“whole muscle confusion” sounds like a fancing marketing gimmick to me. Having said that, many people are happy with P90x and have gotten good results from it. Any program that makes exercising fun enough that you do it daily is a very good program, I dont care if its Richard Simmons or P90x.