Movement overview

The Cable Rear Delt Fly, also known as the Reverse Fly, is an isolation exercise targeting the rear deltoid muscles of the shoulders. It involves using a cable machine to provide constant tension throughout the movement, promoting muscle engagement and growth. This exercise is effective for improving shoulder stability and posture.

Step-by-step cues

1. Set the cable machine to a low position and attach single handles to each side.
2. Stand in the center of the machine with feet shoulder-width apart, facing away from the machine.
3. Grab each handle with opposite hands, crossing them in front of your body.
4. With a slight bend in your elbows, pull the handles outward and backward in an arc motion until your arms are parallel to the floor.
5. Squeeze your shoulder blades together at the peak of the movement.
6. Slowly return to the starting position with control.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the exercise to maintain stability.
• Avoid using momentum; focus on controlled movements to maximize muscle activation.
• Maintain a slight bend in your elbows to reduce strain on your joints.
• Ensure your shoulders are down and back to prevent neck strain.
• Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
• Start with a lighter weight to perfect your form before increasing resistance.