Move your arms to the side in opposite directions while standing ► reverse fly

Individual work

Stand with a light step or upright, shoulder-width apart in front of the wall bars (or a tree, for example), fix the elastic band at shoulder height on the wall bars (on the tree), stretch your arms out horizontally forwards (hold in front of you), open your arms/spread them out to the sides (T-position of the body; pull your shoulder blades together) and return to the starting position.

Attention:
Do not arch your back (tense your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variant I:
Lift your arms sideways upwards (above shoulders) or downwards (below shoulders).
Variant II:
Alternately fix one arm in front and move the other arm to the side and back to the starting position (alternatively in an arching movement).

1 elasticated rubber band
1 wall bar/tree