The Ultimate Guide to the Rear Delt Cable Fly

Welcome to the ultimate guide to the Rear Delt Cable Fly! The Rear Delt Cable Fly is a great exercise to target the posterior deltoids .This exercise is an important part of any shoulder workout routine, as it can help to improve shoulder stability and strength. we’ll discuss the proper form and technique for performing the Rear Delt Cable Fly, as well as some variations you can try. So let’s dive right in and learn how to do the Rear Delt Cable Fly correctly!

The rear delt cable fly is an isolation exercise used to strengthen and develop the rear deltoids, which are located at the back of the shoulder. This exercise can be performed with either a cable machine or a dumbbell. It primarily targets the rear delts, but it also works the trapezius, rhomboids, and even the biceps. 

The rear delt cable fly is usually done while standing up and facing away from the cable machine. You hold a handle in each hand and extend your arms out to the side, palms facing down. You then bring your arms together in front of your body, squeezing your shoulder blades together as you do so. The motion should be controlled, slow, and deliberate. The range of motion is important and should be emphasized throughout the exercise. 

The primary benefit of the rear delt cable fly is that it allows for a very specific targeting of the rear deltoid muscles. This exercise can help to build strength in this area as well as aid in injury prevention. Additionally, doing rear delt cable flys can help to improve posture and make everyday activities such as carrying groceries or lifting weights easier.


Why is the rear delt cable fly important?


The rear delt cable fly is an important exercise for overall shoulder health and development. It targets the posterior deltoid, which is one of the three muscles that make up your shoulder. Strengthening this muscle will help build stability and strength in the shoulders, improving your posture and reducing your risk of injury.

The rear delt cable fly also works the muscles around the shoulder joint and helps to improve range of motion and flexibility. This means you’ll be able to move better and have more control over your movements during daily activities and athletic endeavors.

In addition, the rear delt cable fly will help to balance out your shoulders by helping to strengthen the muscles that oppose the anterior deltoids. An imbalance between these muscles can lead to instability, poor posture, and poor technique while performing other exercises such as bench press and overhead press.

Finally, the rear delt cable fly can help you improve muscular definition in your shoulders. Building up the size and strength of your deltoids will give you a more toned and athletic look, making it a great exercise for bodybuilders or anyone looking to add some muscle mass to their frame.


How to do the rear delt cable fly?


The rear delt cable fly is an important exercise that targets your rear delts. This exercise is often done using a low-pulley cable machine, but it can also be done with dumbbells or resistance bands. 

To do the exercise, begin by standing with feet hip-width apart, holding the handles of the cable in each hand with an overhand grip. Lean forward slightly from the hips, keeping your chest up and your back flat. Your arms should be straight and slightly away from your body. 

From this starting position, slowly draw your hands together, squeezing your shoulder blades together at the top of the movement. Hold for a second and then lower the weights back to the starting position. 

It is important to keep your arms slightly away from your body during this exercise. If you bring your arms too close to your body, you will be using the wrong muscles to move the weight. You should also keep your chest up and back flat throughout the entire movement. 

Be sure to move slowly and smoothly through the full range of motion. You should also focus on contracting your shoulder blades together at the top of the movement and then releasing them as you lower the weights back to the starting position. 

Remember, quality reps are more important than quantity when it comes to this exercise. You should be feeling a good stretch in your rear delts and a contraction in your shoulder blades as you perform this exercise. 

Practice good form with this exercise and you’ll be reaping the rewards in no time!


Tips and Tricks


1. Start with a light weight – When performing the rear delt cable fly, start with a lighter weight than you think you can handle. This will allow you to get a feel for the movement and make sure that your form is correct.

2. Keep your elbows slightly bent – Make sure to keep your elbows slightly bent throughout the movement. This will help keep tension on the rear delts and reduce stress on the shoulders.

3. Use a full range of motion – As with any exercise, using a full range of motion is important for getting the most out of your workout. Make sure to lower the weight down until your arms are in line with your torso.

4. Squeeze your shoulder blades together at the top – At the top of the movement, squeeze your shoulder blades together as tight as possible for one second. This will increase the intensity of the exercise and really target those rear delts.

5. Use a slow and controlled tempo – When performing the rear delt cable fly, use a slow and controlled tempo. Make sure to take 3 seconds to lower the weight and then 2 seconds to raise it back up again. This will ensure that you are engaging all of the muscles involved in the exercise.


Final Thoughts


The rear delt cable fly is a great exercise to strengthen and build the muscles of your back and shoulders. It is a versatile exercise that can be done with a variety of angles and motions to target different muscles. Doing this exercise with proper form and technique can help to reduce the risk of injury and ensure that you are getting the most out of your workout. If you are looking for a powerful exercise to develop your back and shoulder strength, the rear delt cable fly is a great option.

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