#Standing Cable Reverse Fly

Master Your Reverse Cable Fly & Cable Extension Technique #cablereversefly #cableextensions #fitness #workout #bodybuilding #gym #gymreels @mazitundeednut

💪 Reverse Cable Fly – 3 Variations to Isolate Rear Delts! 🔥 1. High to Low Reverse Fly – Emphasizes rear delts with a downward angle 2. Mid-Level Reverse Fly – Classic form for balanced rear delt activation 3. Low to High Reverse Fly – Adds trap and upper back engagement 🎯 Adjust the angle, isolate the rear delts, and build that 3D shoulder look! #ReverseCableFly #RearDelts #3DShoulders #shoulderday

Outfit from ⁨@dfyne.official⁩ - Use code DELTA for 10% off. Link in bio. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) ✅ The PERFECT Cross-Cable Rear Delt Fly 1) Grab the cable by the rubber ball (no handles) and set the starting position at about face height. 2) Depress your shoulders to keep the traps out of the movement. 3) Hinge forward slightly to line up the cables with your rear delts. 4) Keep a soft bend in your elbows. 5) Pull the cables outward in a wide arc, squeezing your rear delts, then return under control back to the start.

How to properly cable rear delt fly ✅ This is a great rear delt exercise, but often done improperly. It’s great at helping improve posture, better shoulder health and so much more. 👌 Here are some simple cues: ✅ Setup the cables above head ✅ Keep your feet shoulder width ✅ Grab the left side with your right hand, and right side with your left hand ✅ Stand up tall and squeeze your glutes ✅ Maintain a slight bend in your elbows and pull your arms fully out to the sides ✅ End the movement with your hands parallel to your shoulder ✅ Bring your arms forward before full extension ✅ Focus on mind muscle connection of the rear delts at all times I’ll have a full YouTube form video coming out on this next week. 🙌 Follow for more quick form videos 🔥

🔥 Reverse Fly Variations: Cables, SkiErg, & Bands 🔥 Today I mixed things up and experimented with reverse flys across three different tools—cable machine, SkiErg, and resistance bands—each offering a unique feel but all focused on building a stronger upper back and rear delts. ⸻ 💥 Why Reverse Flys? ✔ Targets Rear Delts & Upper Back – Crucial for shoulder balance, posture, and injury prevention ✔ Improves Posture – Strengthens the muscles that fight slouching and forward-shoulder posture ✔ Enhances Shoulder Stability – Great accessory movement for anyone who lifts or plays sports ⸻ 🔥 Reverse Fly Variations I Tried: 1️⃣ Cable Reverse Flys ✅ Constant tension throughout the movement ✅ Super adjustable—easy to dial in the exact angle for your shoulder mechanics ✅ Clean, controlled reps for pure isolation 2️⃣ SkiErg Reverse Flys ✅ Totally unconventional—but super effective ✅ The vertical resistance gives a different tension curve ✅ Great for combining conditioning with posterior chain activation 3️⃣ Resistance Band Reverse Flys ✅ Easy to set up anywhere ✅ The variable resistance makes it harder as you pull—great for a burnout set ✅ Perfect for home or travel workouts ⸻ 🎥 Check the reel to see all 3 variations in action. Whether you’re using cables, bands, or even a SkiErg—form and control are key. ⸻ 💡 Pro Tips: ✔ Keep a slight bend in the elbows—don’t turn it into a row ✔ Focus on pulling with your rear delts, not your traps ✔ Keep tension at the end of each rep with a short squeeze and hold ⸻ 💬 Ever tried reverse flys on a SkiErg or with bands? Which variation challenges you most? Drop a comment or tag someone who needs more rear delt work! #ReverseFlys #RearDelts #UpperBackWorkout #CableFlys #SkiErgTraining #ResistanceBands #GarageGym #JimNettlesOfficial #FitDad #DadsWhoLift #FunctionalStrength #PostureMatters #WorkoutMotivation #jimnettlesofficial

If you’re doing a cable reverse fly like a pec deck… 1) I encourage you to try moving the cables up so that you’re doing flyes with 45 degrees of shoulder abduction 2) avoid squeezing your shoulder blades back to better bias the rear delts #fitness #gym

Reverse Flyes: Know the Difference (Machine / Dual Cable Towers) 👇 Most people do these and think they’re hitting rear delts… but small tweaks can turn it into upper back or even triceps. 1) Rear delts focus (what you want most of the time): Set the pulleys slightly above shoulder height, step forward, chest up. Keep a soft bend in the elbows and move your arms out in a wide arc. Think: hands wide, don’t yank your elbows behind you. Minimal shoulder blade squeeze. 2) Upper back / rhomboids focus: Same setup, but now you lead with the elbows and purposely squeeze your shoulder blades together at the end. Think: pinch your shoulder blades and pull “back,” not “out.” 3) When triceps get targeted (why you feel it in the back of the arm): If you straighten your elbows hard as you open up (turning it into more of a pressdown/extension), you’re asking the triceps to do the work. This usually happens when you: lock your elbows out at the finish push the handles “back” instead of sweeping “out” go too heavy and start “punching” the cables apart Fix: keep the same elbow bend the whole rep and think rear delts = arc out, not “push back.” #reardelts #reversefly #cablemachine #dualcable #shoulderworkout upperback triceps gymform workouttips hypertrophy fitnesscoach liftingtips

Standing cable Pallof press. Remember your core is made for stabilising, so start incorporating Anti-rotation,extension, and Flexion exercises. Here’s an example of an anti-rotation core exercise. This can also be performed with a resistance band.

The standing cable pull over is one of my favourite exercises to target the lats and middle back while working on core control 🙌 Set the cable to just above your eye height, and take a few steps back. Hinge over at the hips while arching your back slightly to focus on your lats. This can be done with a narrow grip (as shown) or with a wide grip using a longer bar. A wider grip tends to target the lats more than the middle back 💪 #cbw #coachedbywomen #onlinetrainer #onlinenutritionist #sportsnutrition #backworkout #backexercises #musclebuilding #newzealand #nz

Single-Arm Cable Rear Delt Fly - Note: This is to help isolate your rear delts, especially if you have a hard time connecting with them. Movement of your scapula is encouraged for all exercises… however minimizing the movement can help better isolate the rear delt. You don’t have to have your arm at 45°, but by allowing your arm to be tucked in and not at 90°, offers a bit more range of motion, and can be more comfortable for most as you’re not “impinging” the shoulder joint. As well as reduces a bit of the mid back/traps. - #workoutvideos #shoulderworkout #shoulderday #reardelts #gymtips

Rear delt cable fly = one of the most underrated moves for building a complete, balanced upper body. Don’t skip it if you want real shoulder width and posture power. 🔥 - - - - - #reardeltgame #shoulderday #cablefly #3ddelts #musclebalance

Cable reverse fly or rear delt fly? . I’ve been enjoying cable reverse fly because I feel like I have more control over the form and I can stretch the tension longer. With dumbbell delt fly, I always feel it on my neck 😓 . @fitnessfashioness | @buckedup | @sleekfitjewelry : 𝐜𝐨𝐝𝐞: 𝐦𝐢𝐧𝐣𝐢𝟏𝟎 . . . #upperbodyworkout #shoulderworkout #gymworkout #gymmotivation #gymfitness