Five exercises two reps. Couple more seconds ... Now we're going to take it back up to the back fly. Second round. Remember, nice, flat back. Neutral neck. Up, hold for a second.

This exercise also strengthens the muscles that support the lower spine as you maintain good and upright posture, which is essential for maintaining a healthy back. The reverse fly targets the ...

Lower the weights back to the start and repeat. If you're working your chest muscles on the fly machine, reverse flies are a must. But if you don't have access to a gym, try the exercise with a ...

Now you’ve mastered all five exercises, why not switch things up and put them all together into a kick-ass circuit? To start, perform 20 back flyes. This is a great exercise to ease you into the ...

Alright, so we're going to show you how to use the free motion chest exercise. Uhm…various exercises that you can do on here, but we're going to start off with two very basic. One being the ...