I am now trying to incorporate some of your Strong Women, Strong Bones exercises into my program (I've bought all your books!!) and want to know if, for the Bent Forward Fly, I'm really supposed to keep my arms in the air throughout all the 8 reps without a rest. It's really hard! I can hardly do it with 3 lbs. Do you really not put your arms down for a rest in between "hugs"? I'd rather do the Seated Fly (from Strong Women Stay Slim) instead of the Bent Forward Fly. Does it have similar benefits in terms of preventing osteoporosis?

The Forward Fly that I outline in Strong Women, Strong Bones is difficult. Most people find that they can only use a couple of pounds when they start the exercise and that they progress very slowly -- this is fine. I encourage you to stick with the Forward Fly for a couple of months even if you can only lift 3 pounds. Certainly rest between repetitions if you need to. Because of the angle of your trunk with this exercise, you are targeting several mid-back muscles as well as your shoulders. I believe that this exercise is very good for improving bone health. I suggest that you mix up your program every couple of months or so -- substitute the Seated Fly for the Forward Fly periodically and vice versa.