Ring Back Flys
For the Ring Back Flys, hold the rings in a normal grip. Keeping your body and arms as straight and rigid as possible, spread your arms as wide as they can go while pulling yourself up so your chest is on the same plane as the rings. With this exercise, it is important to "open the window" using your chest and core muscles-- prevent excess swinging of the hips. Once again, to make this exercise harder, move your feet forward to situate your body parallel to the ground. Complete the allotted number of reps and then rest
This exercise focuses on the muscles of the back and shoulder. Squeeze your shoulder blades together to activate all the small muscles in your back as well.