Super Flies

Compare these to fly backs, a combination of lunges and arm pumps. The water resistance intensifies the strengthening in your shoulders, arms, and back muscles.

Start in lunge position, with one foot bent in front of you and the other straight back behind you. Your arms should be arrowed out in front of you, palms together and fingers spread. Quickly separate arms back until them are straight out besides you. Then move forward to starting position. This completes the rep. Do 15 reps.

Tip: Adding a lunge or moving forward as you do the super flies will deepen the reps farther.