CaloSign inReverse fly alternatives
The rear shoulders and upper back are what pull you out of a hunch. These moves train them lying face down, with a towel or band, or with light weights - no heavy loads needed.
No equipment 5
Reverse snow angel
Arms low and wide, thumbs up.
Start with 2 × 10, build to 3 × 12.
Works: back and shoulders
Tempo: 2s lower · 1s raise
Skip with neck pain.
Prone T raise
Face down, arms out in a T, thumbs up, lift and squeeze.
Start with 2 × 10, build to 3 × 12.
Works: back and shoulders
Tempo: 2s lower · 1s raise
Skip with neck pain.
Towel pull-apart
Hold a towel taut at chest height, pull the ends apart and squeeze the shoulder blades.
Start with 2 × 10, build to 3 × 12.
Works: back and shoulders
Tempo: 2s release · 1s pull
Wall angel
Slide the arms up the wall without the ribs flaring.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and back
Tempo: 2s lower · 1s raise
Shoulder blade squeeze
Sit or stand tall, draw the shoulder blades back and down, hold for 2 seconds.
Start with 2 × 10, build to 3 × 12.
Works: back, with the shoulders
Tempo: 2s each way
At the gym 2
Face pull
Rope at face height, pull toward the eyes, hands finish beside the ears.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and back
Tempo: 2s release · 1s pull
Reverse pec deck
Chest to the pad, arms out wide, squeeze the shoulder blades, no shrugging.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and back
Tempo: 2s release · 1s squeeze
If something hurts
- With neck pain: Towel pull-apart, Wall angel, Shoulder blade squeeze.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
Workouts planned around you, free
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
