Cable Reverse Fly
Cable Reverse Fly
The Cable Reverse Fly is an effective exercise for targeting the upper back and rear shoulder muscles. Using cables provides constant tension throughout the movement, making it a great choice for building strength and improving muscle definition.
How to do Cable Reverse Fly
- Set Up: Position two cable handles at shoulder height on a cable machine. Stand in the center of the machine, with your feet hip-width apart, and grasp the handles with a neutral grip (palms facing each other), arms crossed in front of you.
- Starting Position: Step back slightly to create tension in the cables. Extend your arms slightly in front of you, keeping a slight bend in your elbows.
- Spread the Cables: Exhale as you pull the handles out to your sides, moving your arms in a wide arc until they are in line with your shoulders. Focus on squeezing your shoulder blades together.
- Peak Contraction: Pause briefly at the peak of the movement, where your arms are extended out to the sides, and squeeze your upper back muscles.
- Return to Start: Inhale as you slowly return the handles to the starting position, maintaining control of the movement.
Form Tips
- Body Position: Keep your torso stable and avoid leaning forward or backward during the movement.
- Elbow Angle: Maintain a slight bend in your elbows throughout the exercise to protect your joints and ensure proper muscle engagement.
- Controlled Movements: Focus on moving the cables slowly and with control, especially on the return phase, to maximize muscle activation.
- Breathing: Exhale as you spread the cables apart, and inhale as you return to the starting position.
Targeted Muscles
- Primary Muscles: Rear Deltoids, Rhomboids, Trapezius
- Secondary Muscles: Posterior Deltoids, Rotator Cuff Muscles
