Reverse shoulder fly with cable

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 20

Average per rep (lbs)*: 43

Weight counts twice!

Description: Position two cables at chest height and attach a handle to each cable. Stand facing the cables, reach across your body, and grab one handle with a neutral grip. Do the same for the opposite arm. Stand with your arms extended straight ahead, soft bend in your knees, and each hand holding a handle. With a slight bend in your elbows, pull the handles outward to the sides, ensuring not to squeeze your shoulder blades together excessively. Slowly lower the handles back to the starting position, maintaining control throughout the movement. Repeat the movement for the desired number of repetitions.

Exercise ID: 00290

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Posture: Keep your back straight and chest lifted throughout the movement to avoid putting strain on your lower back.
Engage Your Core: Tighten your core muscles to help stabilize your body and maintain balance.
Control the Movement: Focus on slow, controlled movements rather than using momentum, to fully engage your rear delts and upper back muscles.
Adjust the Cable Height: Set the cables at or just below shoulder height to ensure optimal engagement of your rear deltoids.
Grip and Arm Position: Keep a slight bend in your elbows to reduce stress on your joints. Grasp the handles firmly but avoid squeezing too tightly.
Full Range of Motion: Make sure to extend your arms fully to the sides and bring your hands back to the starting position with each rep.
Breathing Technique: Exhale as you pull the cables outward and inhale as you return to the starting position.
Start with Light Weights: Begin with a lighter resistance to master the form before progressing to heavier weights.
Avoid Shrugging Shoulders: Keep your shoulders down and away from your ears to focus on the rear delts rather than the trapezius muscles.
Consistency is Key: Incorporate this exercise regularly into your routine to see noticeable improvements in shoulder strength and posture.

Exercise overview

Exercise tips and tricks

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