meridian gyms

Standing Dumbbell Shoulder Flys

Mallie Miller, IFF member since 2018.  

Mallie says she like working out at Idaho Fitness Factory because "it's a loving community of people. The staff is friendly and she finds encouragement here.  She never feels embarrassed.  It's a comfortable place!"


Mallie is working on 

Shoulder Dumbbell Flys


The dumbbell fly (also called reverse fly) is an exercise designed to work several key upper body muscle groups. This exercise strengthens and develops the three groups of deltoid muscles in the shoulders and also targets the upper back muscles.

Because of its wide range of motion, this is an excellent exercise for strengthening both the upper back and shoulder muscles. It also does a good job of stabilizing the shoulder blades for better spine support and improved posture.

One Arm Lat Pull Downs

Build symmetry in your back with this unilateral variation of a classic machine move.


Attach a D- handle and position yourself as you would for a regular lat pulldown.

*Reach up and grasp the handle with the neutral grip ( palm facing in), with your torso fully erect, arm fully extended and chest out. (You may need to stand up first to pull the handle to you then sit down on the seat or ground).

* With your working arm fully extended, lean back 10-15 degrees and look straight forward.

* Drop your shoulder by depressing your clavicles, and avoid pinching or shrugging your neck.

* Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.

Benefits of a Hex Bar

Hex bars may look strange and bulky, but the benefits of a hex bar will far outweigh any doubts you might have.

Hex bars are modified barbells, with open hexagonal centers where you stand in the middle, housing handles on each side.

They allow you to do deadlifts and squats, exercises you may not be able to do otherwise, due to the ergonomics of a standard barbell or different types of injuries.

Hex bars let people with back problems perform squats without putting strain on the back and shoulders.

Because hex bar squats use the same motion as standard barbell squats, they activate the same muscle groups.

The hex bar's design forces you to step inside it rather than behind it.

This significantly reduces the amount of sheer force on the spine when performing certain movements.

What Muscles Does the Pec Fly Machine Work?

Brian says he likes to use the pec fly for a great warm- up or burn out for any chest workout. "It offers a great stretch and hold contraction on the chest".


What Muscles Does the Pec Fly Machine Work?

The machine emphasizes your pectoralis major muscle, the broad muscle of the chest, as well as a few helper muscles. It has minimal reach when it comes to muscle activation, though, as it's an isolatio

n exercise, activating just one joint.

Do You Push Yourself Hard Enough in Your Workout? How to Tell

I love using a 1-to-10 scale. It’s a fast way to get a read on just about anything, and exercise is no exception. During appointments with clients, I use a 1-to-10 scale to check effort and intensity throughout all parts of the workout.

The rating scale on a strength move goes like this:

1-2: Very easy; don’t really feel it.

3-4: Feels good; I could do this for a while.

5-6: Feeling it start to burn.

7-8: It is burning at an increasing rate.

9-10: It is very intense, with a deep burn; I’m not sure how much more I can do.

The Easiest Guilt-Free Cookies

No measuring necessary for these cookies, just throw the ingredients into a bowl and tweak each amount until you have a good, thick cookie consistency. Roll into balls and bake at 350 for about 8 mins and enjoy 2 after dinner for a guilt-free treat!


1 mashed banana

1 egg

About 1 tbsp coconut oil

1 scoop powdered peanut butter

A scoop of real peanut butter

Pinch of coconut sugar

1-2 cups Oat/whole wheat/almond flour (your choice)

Pinch of salt





4 Ways To Boost Your Metabolism

Having a properly functioning metabolism is the key to weight loss, if you are working out and eating properly and things aren't budging the way you'd like check these 4 tips below

1. WATER WATER WATER. Staying hydrated is so important for literally every bodily function, and metabolism is high on the list. Drink half your body weight in ounces every single day

2. More protein and vegetables, less processed foods. Its simple, eat REAL food that your body can break down easily and use for energy, muscle recovery, and healing itself. If your body is too busy working overtime on digesting junk 'food' it is going to put the metabolism on the back burner

3. Strength Train. The more muscle mass you have on your body, the more calories your body will burn just sitting around. Score!


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