Ring Rear-Delt Fly

1. Set-up: Hang gymnastic rings at about chest height. Grab the rings and step back into an inclined position, keeping your arms straight and feet shoulder-width apart on the floor. Lean back with your entire body in a straight line, heels pressed into the floor. Adjust the angle of your body according to your strength level; the more parallel you are to the floor, the more difficult the exercise.

2. Starting Position: With your arms straight and hands gripping the rings, position your palms facing each other. Engage your core and pull your shoulder blades slightly back and down.

3. Movement: Perform the reverse fly by pulling the rings out and away from each other, retracting your shoulder blades as you go. Keep your elbows slightly bent throughout the motion and squeeze your shoulder blades together at the top of the motion.

4. Peak Contraction: At the peak of the movement, your shoulder blades should be fully retracted with your chest open. Imagine trying to pinch a pencil between your shoulder blades at this position.

5. Return Phase: Slowly reverse the movement, allowing your arms to come back in front of you until you reach the starting position with your arms straight.

6. Repetitions: Aim for a set number of repetitions, maintaining proper form throughout the movement. Start with a number of repetitions that allows maintenance of form but feels challenging.

7. Progression: To make the exercise more challenging, adjust your body more parallel to the floor or increase the number of sets and repetitions.

Remember to keep your movements controlled and do not use momentum to swing your body during the exercise. Focus on the muscles you aim to target and ensure your body remains in a straight line throughout the exercise to prevent lower back strain.

---