The number 1 open arc / posterior fly exercise

When it comes to training the posterior shoulders, the open arc at 90 degrees / posterior fly is the by far the best exercise.   When it comes to the open arc / posterior fly and the many possible variations that one can adopt, our favourite here at Principle Four Osteopathy is the double arm cable open arc aka posterior fly with split squat.  The split squat can be performed either without movement (static hold position) or with a dynamic split squat movement.  When you combine both of these movement together, the whole body is required to work together and you will benefit from a full body approach to training.  A simple tip when programming this into your current gym program, if you are looking to bias the effort towards the shoulders, then look to perform 2 sets with each leg forward and also look to adopt a split squat stance that is upright.  If you lower too deep into the split squat position and hold this as an isometric (static) hold, or look to perform a dynamic split squat movement, then it is likely that ones lower body may limit the duration of the exercise because these positions can be quite demanding on ones lower body.  If however you are looking to get a full body workout, look to implement the dynamic movement or static hold.

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This blog post was written by your Collins St Melbourne osteopath Heath Williams.  Heath Williams is the owner of Principle Four Osteopathy, which is located at 178 Collins st.  Find out more via our webpage