The L-Fly is a pretty big part of the basics of this type of training. I believe McRobert recommended it to anyone with a bench press over 250 lb's or dips with any significant weight strapped on. I've had some experience with the L-Fly actually. I have 2 buddies who suffered some damage to their rotator cuffs while we played football together in high school. Both used this exercise with great success.
The aim of this exercise is to strengthen the external rotators. I looked on a google search to see if I could find any pictures of this exercise with no luck. If anyone else has some, please post them here as this is somewhat difficult to describe.
Try it like this: picture that you're going to shake someone's hand, but, you're elbow is at your side. You can either rotate inward toward your belly button(only moving at the shoulder with elbow attatched to your side) or you can rotate outward away from yourself. What you will do is start very light, maybe a 2.5 or a 5 lb plate and rotate outward(or externally). This will help strengthen the weaker(by nature) external rotators for demanding presses of all kinds.
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