Doing Bungee L-Fly is the optimal way to develop your shoulders while protecting them. Indeed, in bodybuilding, many shoulder injuries result from a lack of strength in the rotator cuff. In this sense, the L-Fly, which allows you to perform an external rotation of the arm, is ideal for treating or preventing pain in this area.
Exercise strengthens this specific area of your body so you can take your training and your overall performance even further . This movement is accessible to beginners as well as experienced. It mainly mobilizes the shoulders as well as the back and to perform it at home, you will only need very little material. All the explanations in our article.
The elastic L-Fly, what is it?
The Bungee L-Fly is both a warm-up and rotator cuff strengthening exercise. It mainly solicits the infraspinatus muscle as well as the supraspinatus muscle. Besides being a strength training exercise, the L-Fly with the bungee has the double advantage of also being an excellent shoulder rehabilitation exercise.
The function of the rotator cuff muscles is to stabilize your shoulder. However, an imbalance in this area can cause pain or injury. By performing a few sets of Bungee L-Fly during your workouts, you work the external rotators of your shoulders through what's called an eccentric contraction mode .
The advantages of this type of solicitation are multiple. In this case, it is a good way to consolidate the tendons as well as the connective tissue. Also note that a reinforcement of the rotator cuff ensures, in the long term, a better stabilization of your shoulder. In short, this movement is ideal for developing your back and shoulders, but also for maintaining your health.
Also read: Top 7 exercises for triceps with rubber band
How is this bodybuilding movement carried out?
To perform this bodybuilding exercise during your sports training, use an elastic band whose resistance is adapted to your level. You can attach it to a window, a door or even a post by placing it at the same height as your elbow.
Then stand sideways to the object on which you have placed your resistance band. Grasp the rubber band with the hand furthest from your door or window, so that your arm is at a right angle. Keep your arm by your side. Your feet should be the same width apart as your shoulders. Keep your back straight. Your gaze should be towards the horizon and your knees should be locked. Your abs should be tight, your shoulders should be low, and your shoulder blades should be tight.
The exercise begins with an external rotation of the arm and ends with an internal rotation to return to initial position. So stretch the elastic in a slow and controlled movement, the elbow still bent at 90 degrees and tight against you, by pivoting your shoulder. If necessary, you can help yourself with your other hand to pull.
The elastic must be completely stretched.You should only be able to maintain this position for a few seconds Remember to inhale while performing your external rotation. Then slowly return to your starting position while exhaling, before continuing with a second repetition.
During the exercise, the hand performs a kind of horizontal arc and the forearm remains constantly parallel to the ground. The arm, on the other hand, keeps its vertical position with the elbow pressed against your body. As you will have understood, the interest of the movement is to slow down the internal rotation of your shoulder, caused by the force of the rubber band.
The Bungee L-Fly is a warm-up or muscle strengthening exercise, not a power exercise. Remember that the rotator cuff is a fragile set of muscles. Therefore, avoid putting too much resistance, exaggerating the range of motion or lifting the elbow from your trunk.
For as much information as possible: 5 criteria for choosing the best bodybuilding elastic
Muscles worked with the L-Fly with the bungee
The Bungee L-Fly engages many muscles in your body. It is mainly the muscles of the shoulders with the deltoid, infraspinatus and teres minor that work. At the same time, this comprehensive bodybuilding exercise also develops:
- the biceps brachii;
- the extensor carpi radialis brevis;
- the extensor carpi ulnaris;
- flexor carpi ulnaris;
- the large circle;
- the rhomboid ;
- trapezius;
- the abs;
- the triceps.
Also read: 10 secrets to doing the best exercises for biceps
Advice to avoid injury with external rotation of the bungee arm
In order not to injure yourself when doing your L-Fly with the bungee, remember to always keep both of your shoulders at the same level. At the same time, it is preferable to avoid elastics whose resistance is too substantial. In this case, you risk rotating your bust during external rotation. However, like the rest of your body, it must be solid and not move.
Keep the working arm closest to your side at all times, without pulling it away. The movement you perform should be slow and controlled from start to finish. Also remember to pause at the beginning, but also at the end of the movement. Finally, note that varying the angle of the elbow stimulates all of the beams of the muscle.
For maximum results, read: Lose Arm Fat: 8 Tips and Tricks
The possible variations for this complete exercise
To boost your workouts, you can incorporate other variations of the Bungee L-Fly into your strength training program.
External rotation at 45 degrees
In particular, you can test the external rotation at 45 degrees. This exercise, accessible to beginners, consists of working your muscles while strengthening your shoulders and forearms. To perform this movement, stand this time facing the elastic.Grasp its handle with one hand then bend your arm and pull the resistance band up until your elbow reaches your body
Then pull the elastic upwards while maintaining your elbow. Pause then rotate your upper arm to return to the initial position, while controlling your descent. Remember to perform the movement until you reach full amplitude.
Also read: Top 13 Elastic Band Exercises to Workout at Home
External rotation at 90 degrees
The 90 degree external rotation is an intermediate strength exercise. It mainly works the shoulders. To do this, stand facing your rubber band, installed this time closer to the ground. Keep your feet shoulder width apart.
Then take the resistance band with one hand and raise your right elbow by pulling the elastic upwards, so that it is aligned with your your shoulder. Rotate your shoulder until it forms a right angle with your arm. Then return to the initial position by controlling the reverse movement.
What are the advantages of working the L-Fly with a bungee
The elastic L-Fly stabilizes the rotator cuff. The latter is made up of four muscles:
- the infraspinatus and teres minor muscles;
- the subscapularis muscle;
- the supraspinatus.
Besides the infraspinatus muscle, the others are not visible from the outside. These are deep muscles, which are covered by the deltoid muscle. These are not the muscles that give you a massive physique. Nevertheless, they are the ones that later allow you to perform shoulder-focused exercises with heavy loads.
It is therefore imperative to strengthen and stabilize the shoulder joint in order to limit the risk of injury at this level (tendonitis or rupture of the rotator cuff, for example). In addition, by working the L-Fly with elastic, you improve your posture on a daily basis.
The ideal equipment for your bungee L-Fly
The equipment needed to perform your bungee L-Fly is minimal. You will only need Resistance Bands. The latter, unlike free weights, give you a greater range in the realization of your movements. They offer, in fact, a resistance that does not depend on gravity. As part of a free weight exercise in the horizontal plane, such as the elastic L-Fly, the resistance provided by the elastic is perfect.
The elastic in bodybuilding offers constant tension which is precisely what L-Flys are looking for. Also, the more it is stretched, the more resistance it offers. The advantage is that the further you go in the range of motion, the more fibers of your muscles you will use. A good way to work in depth!
At Fitness Super-Humain, we designed our elastic resistance bands for strength training. They offer the best value for money on the market today. These rubber bands, particularly effective and economical, are perfect for athletes who prefer home training.For lovers of gyms, don't panic! Our elastics, light and practical, slip easily into any sports bag
With these elastic resistance bands, you can develop your muscles or work them in depth. The handles that come with them are both strong and comfortable, ensuring that you work in complete safety. Made of natural latex and delivered in number of five, with our rubber bands, you can adapt your training according to the resistance that suits you.
In summary: the elastic L-Fly
In short, the Bungee L-Fly is perfect for protecting and working the shoulder muscles. These are of paramount importance for your daily workouts. Also, it is essential to take care of it and add a few rounds of L-Fly from time to time to your exercise program.
Achievable with our elastic resistance bands, you are sure to progress quickly , with progressive resistance until you become stronger and more enduring! Do not hesitate any longer and try the L-Fly with elastic.
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