• Login/Signup
0 Items
Your Fitness Tools
  • Shop
    • Supplements
  • Calculators
    • BMI Calculator
    • BMR Calculator
    • Body Fat Calculator
    • Macro Diet Calculator
    • Sleep Calculator
    • View More
  • Fitness Tools
    • Free Workouts
    • Exercise Guide
    • Workout Builder
    • Recipes
  • Your Goals
    • Eating Well
    • Improving Fitness
    • Slimming
    • Sports
    • Exercise Recovery
    • Improving Endurance
    • Building Muscle
    • Managing Stress
    • Mental Agility
    • Trying For A Baby
    • Advice Centre
    • Health & Wellness
    • Sleep
  • About Us
    • About Us
    • Sustainability
    • Quality
    • Return Policy
Select Page

Reverse Cable Fly

Primary Muscle Group: Real Deltoids

Secondary Muscle Group: Traps

Equipment Needed: Cable machine



The Benefits of Reverse Cable Fly

Resistance training is shown to help with muscle imbalances including those caused by poor posture. If you’re slouching over computers, cell phones, and driving too much you may not have the best posture. This constant head forward body position can cause the rear shoulder and back muscles to lengthen while chest muscles become tight.
The reverse cable fly is a resistance exercise that targets the rear shoulders (deltoids) and major muscles of the upper back, including the trapezius. The trapezius helps with a scapular retraction or pulling your shoulder blades in toward each other. Strengthening these muscles using the reverse cable fly exercise will help improve poor posture, promote an upright stance, and improve balance.
Adding the reverse cable fly to your strength-training workout is a great way to round out an existing program. The exercise only requires a cable machine meaning it can be performed at the gym.

If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our affordable full workout plans with coaching for professionally designed workout plans that have been proven to get results.


The Risks of doing Reverse Cable Fly

Reverse Cable Fly does place a lot of stress on your rotator cuff muscles, which stabilize your shoulder joints. If you have poor shoulder mobility, or if your weight is too heavy, you could tear a shoulder muscle.
So before giving behind the head shoulder press a go, here's exactly how to do them without risking pain or injury.


exercise exercise

How To Do Reverse Cable Fly

1. Stand facing twin pulley cables positioned close together and approximately shoulder height.
2. Grasp stirrup cable attachment in each hand. Step back away from machine so cable is taut. Stand with feet staggered. Point elbows outward with arms straight or slightly bent.
3. Pull stirrups out to sides, maintaining stiff elbow position throughout exercise. Return to original position and repeat.


For Perfect Technique

1. Avoid hunching your shoulders up during the movement.
2. Keep your chin tucked to maintain a neutral spine during the exercise.
3. Focus on feeling the shoulders blades coming together with proper breathing from start to finish.


Variations

Once you have mastered the Reverse Cable Fly exercise you can try alternative exercises that target similar muscle groups such as;

How To Do Lateral Cable Raise
1. Stand beside a cable machine. Assume a shoulder width stance; tighten your core and keep a flat back all throughout the movement.
2. Grab the handle of a pulley cable and raise it sideways. Maintain a slight bend in your elbows and bring the handle up to shoulder level.
3. Hold the position for a second at the top.
4. Resist the weight on the way back to starting position.
5. Once you have done the targeted number of reps on one side, switch and work the other shoulder.
6. Perform the exact same number of reps on the other shoulder.

How To Do Dumbbell Lateral Raises
1. Firstly, grab a set of dumbbells and stand straight up with the dumbbells at your sides.
2. Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side deltoids. This is your starting position for the exercise.
3. To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
4. Pause at the top of the movement, and then slowly lower the weight back to the starting position.
5. Do not let the dumbbells touch your body, and then raise them for the next rep.

Shoulders
  • Shoulders
gym
  • gym

About Us

Your Fitness Tools exists for one reason, and that is to constantly challenge and develop our customers to help them achieve the highest level of sustainable fitness.

Quick Links

  • About Us
  • Privacy Policy
  • Terms and Conditions
  • Return Policy
  • Contact Us
  • Write For Us!


We offset our carbon footprint via Ecologi

Contact Info

   info@yourfitnesstools.com

   Your Fitness Tools, Grosvenor House, 3 Chapel St, Congleton CW12 4AB

Copyright © 2021. All Rights Reserved.
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Reject
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non-necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.