Cable Reverse Fly: A Guide to Rear Delt Workouts

Instruction

1. Setup:

   • Position two cable pulleys at shoulder height on a cable machine.
   • Attach single handles to each pulley.
   • Stand in the center of the machine and grab the left handle with your right hand and the right handle with your left hand so that the cables cross in front of you.

2. Body Position:

   • Stand with your feet shoulder-width apart.
   • Slightly bend your knees and hinge slightly at the hips.
   • Keep your chest lifted and shoulders down and back.

3. Starting Position:

   • Extend your arms straight in front of you with a slight bend in the elbows. This is the starting position.
   • Engage your core to maintain balance.

4. Execution:

   • Pull the handles outward in a reverse fly motion, focusing on squeezing your shoulder blades together.
   • Keep the motion controlled and avoid jerking.
   • Stop when your arms are extended out to your sides at shoulder height.
   • Slowly return to the starting position, maintaining tension in the cables.

5. Breathing:

   • Exhale as you pull the cables outward.
   • Inhale as you return to the starting position.

Tips 

1. Control the Movement:

   • Avoid using momentum. Perform the exercise slowly to ensure you are engaging the target muscles properly.

2. Maintain Proper Form:

   • Keep your shoulders down and away from your ears throughout the movement.
   • Avoid overextending your arms or shrugging your shoulders.

3. Use a Light Weight:

   • Start with a lighter weight to ensure proper form and avoid straining your shoulder joints.

4. Focus on the Rear Delts:

   • Concentrate on the mind-muscle connection with your rear delts and upper back during the movement.

5. Avoid Overarching Your Back:

   • Keep your core engaged and maintain a neutral spine to prevent stress on your lower back.

6. Range of Motion:

   • Don’t force your arms too far back; stop at shoulder height to avoid overloading the shoulder joint.