Rear Delt Cable Flyes

Introduction

The Rear Delt Cable Fly is a highly effective isolation exercise designed to target the posterior deltoid muscles, which are often underdeveloped compared to the anterior and lateral deltoids. Utilizing a cable machine, this exercise provides continuous tension throughout the movement, promoting muscle hypertrophy and enhancing shoulder stability. By incorporating Rear Delt Cable Flyes into your routine, you can achieve a more balanced and aesthetically pleasing shoulder development, while also improving posture and reducing the risk of shoulder injuries. This exercise is particularly beneficial for bodybuilders, athletes, and anyone looking to enhance their upper body strength and symmetry.

Execution

How to Execute Rear Delt Cable Flyes

Setup

• Position two cable pulleys at shoulder height.
• Attach a single handle to each pulley.
• Stand in the center of the cable machine, facing away from the pulleys.
• Grab the left handle with your right hand and the right handle with your left hand, crossing them in front of you.
• Step back slightly to create tension in the cables.
• Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.

Execution

• Begin with your arms extended in front of you, hands crossed, and a slight bend in your elbows.
• Exhale and pull the handles outward and backward in a reverse fly motion, keeping your arms slightly bent.
• Focus on squeezing your shoulder blades together as you pull the handles apart.
• Continue the motion until your arms are extended out to your sides, forming a "T" shape with your body.
• Pause briefly at the peak contraction, feeling the engagement in your rear deltoids.

Finishing

• Inhale and slowly return the handles to the starting position, maintaining control and tension in the cables.
• Repeat for the desired number of repetitions.
• After completing your set, carefully release the handles back to the pulleys.