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Instructions
- Stand centered between the low cable pulleys with a handle in each hand using a neutral grip.
- Bend forward at the hips, keeping your back straight and chest facing the floor.
- Maintain a slight bend in your knees and elbows throughout the movement.
- Lift both arms sideways until they are in line with your shoulders.
- Pause at the top of the movement, then slowly lower the handles back to the start.
Technical Tips
- Do not use momentum; move in a slow and controlled manner.
- Keep your back flat and avoid rounding the spine.
- Focus on squeezing the shoulder blades at the top of the movement.
- Keep your arms slightly bent and elbows locked in position.
Breathing Tips
- Exhale as you lift the handles outward.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Lower back pain
The Cable Bent-Over Rear Delt Fly is a highly effective isolation exercise targeting the rear deltoids. By using a cable machine set to the lowest position, this variation ensures constant tension throughout the movement, enhancing rear shoulder engagement and improving shoulder definition and posture. The bent-over position stabilizes the torso and minimizes assistance from other muscles, emphasizing clean form and strict execution. This movement is ideal for correcting muscular imbalances in the shoulders, enhancing the posterior deltoid's size and strength, and supporting overall shoulder joint stability. Suitable for intermediate trainees, it fits well in hypertrophy-focused programs or shoulder-specific routines. It also assists athletes in developing rear deltoid endurance, which is essential for pulling movements and maintaining shoulder health.
What does the cable bent-over rear delt fly work?
The cable bent-over rear delt fly targets the rear deltoids primarily, with secondary activation of the traps and rhomboids.
Is the cable version better than dumbbells for rear delts?
Yes, cables provide constant tension during the entire range of motion, often resulting in better muscle activation and control than dumbbells.
Can I do this exercise unilaterally?
Yes, you can perform it one side at a time to improve muscle balance and focus on form.
How far should I bend over during the cable rear delt fly?
Bend forward at the hips until your torso is nearly parallel to the ground to effectively isolate the rear delts.
Is this exercise safe for shoulder joints?
When performed with proper form and moderate weight, the cable rear delt fly is a safe and effective movement for shoulder health.