The Standing Cable Rear Delt Fly is an exercise that targets the rear deltoid muscles in the shoulders. This exercise is great for strengthening and building the muscles in the upper back and shoulders, which can help improve posture and prevent injuries.
How to perform
To perform the Standing Cable Rear Delt Fly, follow these step-by-step instructions:1. Start by setting up a cable machine with the handle attachment at chest height.
2. Stand facing the cable machine with your feet hip-width apart and a slight bend in your knees.
3. Hold the handle with both hands, palms facing inwards, and step back until your arms are fully extended in front of you, keeping a slight bend in your elbows.
4. Engage your core and keep your back straight throughout the exercise.
5. Keeping your arms straight and elbows slightly bent, exhale as you pull the handle out to the sides and squeeze your shoulder blades together.
6. Hold the contraction for a moment, then inhale as you slowly return the handle to the starting position, controlling the movement.
7. Repeat for the desired number of repetitions.
8. To increase the intensity of the exercise, you can adjust the weight on the cable machine or perform a drop set by decreasing the weight after reaching failure with a heavier weight.
It's important to maintain proper form and control throughout the exercise to effectively target the rear delts and avoid injury. Start with a light weight and gradually increase as you become more comfortable with the movement.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.