If you are anywhere in the South, we keep our warm weather attire around for a while.
With bare shoulders and arms, upper body toning is No. 1 on the list to train. And aside from aesthetis, a strong upper body is crucial for day-to-day tasks.
Our move today is a seated rear delt fly. You will need a chair or a bench and a set of light to medium hand weights.
This move will be working the backside of your shoulder region and your upper back.
Begin by grasping your hand weights in each hand and take a seat.
Scoot yourself to the edge of your chair, and place your feet close together. Hold your chest tall, rolling your shoulders back and down and extend both arms down toward your knees.
Proceed to bend in your hips and continue to hold your chest tall, keeping your neck neutral. Start by lifting each arm to the outside of your body. Keep the elbows slightly bent and the palms facing down. You should feel the muscle contraction on the backside of your upper arm, shoulder area and back. Continue to lift to your fullest extension, keeping the hand weights just in front of your shoulders. Once you reach your fullest contraction, slowly return to the start.
Continue this fly motion for at least eight to 10 repetitions, take a small break, then repeat for at least another three sets.
If you feel that you can’t execute this move safely, decrease your weight, or even use no weight at all. You can always build back up, as your strength increases.
This move is easy to do at home; and, as always, great to incorporate into any upper body routine.

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, in Lakeland, Florida, can be reached at faluvzpa@msn.com.