The rear delt cable fly is an important exercise to include in any upper body workout routine. It is a great way to target and strengthen the muscles in the back of the shoulder, also known as the rear deltoids. This exercise can be done with minimal equipment and provides a wide range of motion for a comprehensive workout. We will look at how to master the rear delt cable fly and all the benefits it has to offer.
The Importance of the Rear Delt
The rear delt, is one of the three muscles that make up the shoulder. It is responsible for shoulder extension and abduction, as well as external rotation of the shoulder joint. It is important to target the rear delt in your workouts because it helps stabilize the shoulder and aids in proper posture. Additionally, strong rear delts can help prevent injury when lifting heavy weights or engaging in any other kind of physical activity. Strengthening this muscle can help you build strong and defined shoulders.
The rear delt cable fly also plays a crucial role in upper body exercises such as rows and pull-ups. A weak rear delt can lead to poor form, which could lead to injury or lack of results. Therefore, it is important to target the rear delt in order to maximize your gains in the gym. The rear delt cable fly is a great exercise for targeting this important muscle group.
The Set Up
Setting up for the rear delt cable fly is quite simple. Begin by adjusting the pulley on the cable machine to an appropriate level for you. It should be at a level that allows you to comfortably reach the handles and have your arms extended in front of your body at the start of the exercise. Next, grab a handle in each hand and stand a few feet away from the machine with your feet shoulder-width apart. Make sure your arms are extended in front of your body and your shoulders are back and down. Finally, ensure your core is engaged and you are standing tall. Once you are in position, you are ready to begin the exercise.
The Exercise
The rear delt cable fly is an excellent exercise for strengthening and sculpting the muscles of the posterior shoulder region. It requires no special equipment, just a cable machine with a rope or handle attachment.
To perform this exercise, stand facing the cable machine and grasp the rope or handle in both hands. Position your arms slightly bent at the elbow and hold them in front of you, palms down. Your arms should be wide apart, just outside shoulder width. Keep your elbows pointed downwards and slightly bent throughout the exercise.
From this starting position, slowly bring your arms outwards and backwards until they form a Y-shape with your body. Your arms should be parallel to the ground and roughly at shoulder height when your arms are fully extended. From here, begin to bend your arms again until you have returned to the starting position. Repeat this motion for 8-12 repetitions depending on your strength and fitness level.
The rear delt cable fly is an excellent exercise for isolating the muscles of the posterior shoulder region and can be used in a variety of shoulder workouts. Additionally, it can be performed using one arm at a time for more of an isolation effect. Remember to keep your shoulders pulled back throughout the exercise to get the most benefit.
The Benefits
The rear delt cable fly offers many benefits to those looking to target their rear deltoids. It is an effective exercise for increasing shoulder strength and stability, as well as for building muscle mass in the back and sides of your shoulders. The isolated movement of the rear delt cable fly allows you to focus your attention solely on the muscle group while avoiding any distractions that can come with doing compound lifts. This makes it a great option for beginners looking to build a strong foundation of shoulder muscle.
The rear delt cable fly also provides an adjustable resistance. This means you can easily change up the weight you’re using to adjust the level of difficulty, so even experienced lifters can benefit from this exercise.
In addition, performing the cable fly with cables helps increase time under tension and range of motion, which will help activate and strengthen more of the muscles in your rear delts.
