The Cable Rear Delt Fly is a great exercise to target the rear deltoids, helping to improve shoulder stability and posture. It isolates the rear delts by performing the movement in a horizontal plane, which engages the muscles more effectively than other shoulder exercises. Cable Rear Delt Flys are an excellent choice for developing the upper back and enhancing shoulder mobility and strength.
Cable Rear Delt Fly Video
How to Perform Cable Rear Delt Flys
Cable Rear Delt Fly Images
Step-by-Step Instructions:
- Set Up the Cables: Set the cable machine to chest height and attach the handles to the cables on both sides.
- Adjust the Weight: Select an appropriate weight for your strength level, starting with a lighter weight to ensure proper form.
- Grip the Handles: Stand facing the machine, grabbing the cables with a neutral grip. Position your feet shoulder-width apart.
- Pull the Cables: Step back slightly, extend your arms, and pull the cables out to the sides, keeping a slight bend in your elbows. Focus on squeezing your shoulder blades together.
- Return to Starting Position: Slowly return to the starting position, maintaining control of the movement and avoiding any jerking motions.
- Complete the Reps: Repeat for the desired number of repetitions, ensuring proper form throughout the set.
Cable Rear Delt Fly Benefits
- Improved Shoulder Definition: Cable Rear Delt Flys target the rear deltoids, enhancing the definition and size of the upper shoulders.
- Better Posture: Strengthening the rear delts helps improve posture by counteracting rounded shoulders and promoting shoulder stability.
- Increased Shoulder Stability: This exercise helps build stability in the shoulder joint, which is important for a wide range of upper body movements.
- Enhanced Upper Back Strength: The exercise also targets the upper back muscles, contributing to a stronger and more balanced back.
- Injury Prevention: By strengthening the rear delts, this exercise can help prevent shoulder injuries by maintaining muscle balance around the shoulder joint.
Cable Rear Delt Fly Muscles Worked
Targeted Muscles
The Cable Rear Delt Fly primarily targets the rear deltoids (posterior deltoids), along with the rhomboids and trapezius muscles in the upper back. The middle delts and rotator cuff muscles also assist in stabilizing the shoulder during the movement.
