Pulley Reverse Fly Sit

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The pulley reverse fly sit workout is a targeted exercise for the upper back.

By using the pulley, this workout engages the upper back muscles more effectively.

The pulley creates resistance, allowing for controlled movements and increased muscle activation.

While other muscles may be involved, the primary focus of this exercise is the upper back.

Stand facing the pulley machine with your feet shoulder-width apart.
Grasp the handles of the pulley with an overhand grip, palms facing down.
Keep your back straight, engage your core, and slightly bend your knees.
Exhale and simultaneously pull the handles back and out to the sides, squeezing your shoulder blades together.
Pause for a moment at the peak of the movement, feeling the contraction in your upper back.
Inhale and slowly return to the starting position, allowing your arms to extend forward.
Repeat the exercise for the desired number of repetitions.

Start by adjusting the pulley machine to a height that allows you to sit comfortably with your feet flat on the ground and your knees bent at a 90-degree angle. This will ensure proper alignment and stability throughout the exercise.
Grab the handles of the pulley with an overhand grip, keeping your palms facing down and your hands shoulder-width apart. Imagine squeezing a pencil between your shoulder blades to engage your upper back muscles before you even begin the movement.
As you exhale, slowly extend your arms straight out in front of you, maintaining a slight bend in your elbows. Imagine that you are hugging a giant tree, focusing on squeezing your shoulder blades together and feeling the contraction in your upper back muscles.
Pause for a brief moment at the fully extended position, then inhale as you slowly return to the starting position, allowing your arms to come back in a controlled manner. Keep your core engaged throughout the entire movement to maintain stability and prevent unnecessary strain on your lower back.
Remember to keep your movements slow and controlled, focusing on the mind-muscle connection with your upper back. As you progress, gradually increase the weight on the pulley machine to continue challenging your muscles and promoting growth. Stay consistent, be patient, and enjoy the journey of strengthening your upper back!