Parfenov Training

REVERSE FLY

Prehab

Shoulders

REVERSE FLY

Start in a bent-over position (similar to the start of a conventional deadlift) with dumbbells hanging straight down. Brace your core and keep your back neutral. While keeping a slight bend in your elbows, raise the dumbbells to the side until your arms are parallel to the floor. Lower back down in a controlled manner. Do not shrug the weights up using your traps.

SHOULDER PRESS

Start with palms facing forward and forearms vertical. Press straight up until your elbows are fully extended and the dumbbells are directly over your shoulders. Shrug your shoulders up slightly at the top of the movement to engage your rotator cuff muscles more.