Standing Cable Reverse Fly overview
The Standing Cable Reverse Fly is a targeted exercise that focuses on the muscles of the rear deltoids, upper traps, and rhomboids. This movement helps improve shoulder and upper back strength, enhances posture, and contributes to a well-rounded upper body. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Standing Cable Reverse Fly in your strength training routine.
The Standing Cable Reverse Fly primarily targets the rear deltoids and upper back muscles.
Standing Cable Reverse Fly – how to perform
- Step 1: Set up a cable machine with D-handles attached at chest height.
- Step 2: Stand in the center of the cable machine, facing away from the weight stack.
- Step 3: Grasp a handle in each hand with an overhand grip.
- Step 4: Take a step forward, creating tension in the cables, and position your feet shoulder-width apart.
- Step 5: Maintain a slight bend in your elbows and a neutral spine.
- Step 6: Initiate the movement by raising your arms laterally, squeezing your shoulder blades together.
- Step 7: Lift your arms to shoulder height or slightly above, forming a “T” shape with your body.
- Step 8: Slowly lower the handles back to the starting position with control.
Perform each repetition with controlled movements, maintaining proper form and a full range of motion.
- Keep a slight bend in your elbows to reduce stress on the joints.
- Maintain a neutral spine and avoid excessive arching or rounding of the back.
- Engage your core muscles for stability throughout the movement.
- Control the speed of the exercise to maximize muscle engagement.
- Seated Cable Reverse Fly: Perform the exercise while seated to isolate the upper back muscles.
- Single-Arm Cable Reverse Fly: Focus on one side at a time for unilateral engagement.
- Paused Reps: Introduce a brief pause at the top of each repetition for increased time under tension.
- Face Pulls: Adjust the cable height and pull the handles towards your face to target the rear deltoids and upper traps.