CABLE REAR DELT FLY
Learn How To Do Cable Rear Delt Fly And Its Benefits
HOW TO DO CABLE REAR DELT FLY
HOW TO DO CABLE REAR DELT FLY
Starting Position: Stand in the middle of a cable machine and adjust the handles so that they are at shoulder height. Grab the left cable handle with your right hand and the right cable handle with your left hand, overlapping your arms.
Form:
With your arms fully extended in front of you, exhale and pull your shoulders out to the sides while keeping your arms straight.
Focus on squeezing your shoulder blades together as you perform the movement, emphasizing the contraction in your rear deltoid muscles.
Hold the fully contracted position for a brief moment to maximize muscle engagement.
Inhale as you slowly return to the starting position, allowing your arms to extend back in front of you.
CABLE REAR DELT FLY – BENEFITS
Shoulder Strengthening: The cable rear delt fly primarily targets the rear deltoid muscles, which are located at the back of the shoulders. Strengthening these muscles helps improve shoulder stability and overall shoulder strength.
Rotator Cuff Engagement: In addition to the rear deltoids, the cable rear delt fly also engages the rotator cuff muscles, including the infraspinatus and subscapularis. Strengthening these muscles can help prevent shoulder injuries and improve shoulder function.
Trapezius Activation: The trapezius muscles, particularly the middle and lower fibers, are also activated during the cable rear delt fly. Strengthening the trapezius muscles helps support good posture and neck stability.
Posture Improvement: By targeting the muscles around the scapula, including the infraspinatus and subscapularis, the cable rear delt fly can help improve posture and reduce the risk of postural disorders such as scapular protrusion.
Muscle Definition: Incorporating the cable rear delt fly into your workout routine can help build defined back and shoulder muscles. This exercise targets the rear deltoids, contributing to a more sculpted and defined appearance in the upper body.
Balance Enhancement: Strengthening the muscles involved in shoulder movements, such as the rear deltoids and rotator cuff muscles, helps improve balance and stability in the shoulder joint. This can enhance overall athletic performance and reduce the risk of injury during physical activities.
Including the cable rear delt fly in your workout routine can help strengthen the muscles of the shoulders, improve posture, and enhance overall shoulder function. It's essential to perform the exercise with proper form and technique to maximize benefits and minimize the risk of injury.
MUSCLE GROUPS
Primary:
Trapezius
Equipment:
Cables
Shoulders