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

Individual work

Stand upright shoulder-width apart, arms stretched out in front of you at shoulder height, backs of hands pointing away from the body to either side, an elasticated rubber band is stretched between the arms (place the band around the backs of the hands). From this position, open the arms/spread them out to the sides (pull the shoulder blades together - retraction/outward rotation of the shoulders) and return to the starting position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-tape