How To Do A Kneeling Rocker With Reverse Fly Using Tubing Video

The kneeling rocker with reverse fly works the glutes, abdominals, shoulders and chest. Learn how to use resistance bands to do kneeling rockers with reverse fly from a certified personal fitness trainer in this exercise video.

Take Action

Pull shoulder blades back
Shift body weight back
Keep back straight
Knees shoulder width

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi, I'm going to demonstrate how to do a kneeling rocker with a reverse fly using exercise tubing. You want to use something that's going to give you a lot of resistance preferably a green band which is your medium resistance. Take your thumb and your index finger, squeeze them tight together, let go of any tension in the rest of your fingers. For your upper body, shoulders are down the spine, neck is long and all you're doing is trying to pull back so that you separate the band and the shoulder blades are going towards each other. You inhale and you exhale. Think about pulling the shoulder blades back, elbows stays slightly bent. At the same time lower body is going to look like this. We're going to relax the toes. You're shifting your bodyweight back; engaging quadriceps and glutes. As you come forward, the abs are going to engage and bring you forward. So we've got a lot of muscles working together at the same time. Shoulder blades are down the spine. Drop back. As you come up, pull the band apart. Inhale and exhale. So this is your kneeling rocker with your reverse fly. You think about chest open, shoulders peeled back and we've got quads, we've glutes, we've got abs and we've got back. So on this, make sure you're not hinging as you're coming back. Make sure you're not on the toes. We don't want any pressure going into the toes which may make you cramp. Let your toes relax. Knees need to be no wider than shoulder width apart. Shoulders are relaxed down the spine. And again, we have between 8 to 12 repetitions. Try not to let your back arch, here, keep it really straight. So think about your lines and your range of motion. Inhale and exhale. So this is a great workout to get that whole body. Lunge between 8 and 12 repetitions and two to three sets. Take a break. Stretch if you need to. Your stretch looks good for this as a child's pose, pushing your bottom passed your heels, your armpits towards the floor, hold that for a few seconds and then repeat to your second and your third set. And that's how we do the rocker kneeling using your exercise tubing and doing reverse fly's.

How to Do a Kneeling Rocker With Reverse Fly using Tubing Video

Take Action

About this Author

Member Comments