Cable Reverse Fly
Set cables to the high position with handles attached. Stand in the middle, grab each handle with opposite hands. Pull your arms back in a wide arc until they align with your shoulders. Return slowly.
SHOULDERS · PULL
How it is executed
- Set cables to the high position with handles attached.
- Stand in the middle, grab each handle with opposite hands.
- Pull your arms back in a wide arc until they align with your shoulders.
- Return slowly.
Common mistakes
- Bending and straightening the elbows through the rep. That turns the fly into an extension and leaves the rear delt half loaded. Hold a slight, fixed elbow bend from start to finish.
- Squeezing the shoulder blades together at the end of each rep. That squeeze comes from the rhomboids and traps, not the rear delt. Let the arm open from the shoulder and keep the blades relatively still.
- Using the torso to start the movement. With the cables crossed it is easy to sway and steal the first few degrees. If you need to move to begin the rep, the load is too heavy for this exercise.
Routines that program it
Put it to work in Kaizer
Glossary and calculators
Range of motionRange of motion is the joint travel an exercise covers, from the muscle's most lengthened position to its most contracted.DeloadA deload is a planned period, almost always a week, in which volume or intensity comes down so the body can finish absorbing the accumulated work.Running pace calculatorWhat pace you are running
