Cable Rear Delt Fly (Reverse Fly)

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

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.

exercise_detail.how_to_perform

Set the cable machine to a low position and attach single handles to each side.
Stand in the center of the machine with feet shoulder-width apart, facing away from the machine.
Grab each handle with opposite hands, crossing them in front of your body.
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.
Squeeze your shoulder blades together at the peak of the movement.
Slowly return to the starting position with control.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.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.

exercise_detail.common_mistakes

Using too much weight, leading to momentum-based movement instead of controlled muscle engagement.
Allowing the elbows to drop below shoulder height, reducing activation of the rear deltoids.
Leaning too far forward or backward, which shifts the focus away from the rear delts.
Failing to maintain a slight bend in the elbows, causing stress on the joints instead of the muscles.
Not keeping the chest up and shoulders back, resulting in poor posture and ineffective targeting of the rear delts.
Pulling the cables too far back, which engages the back muscles more than the rear delts.
Letting the cables snap back quickly, losing tension and control during the eccentric phase.
Overextending the arms, which can strain the shoulder joint and reduce rear delt activation.
Starting the movement with the wrists instead of the shoulders, leading to improper muscle recruitment.