Cable 45 degrees Reverse Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Cable
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Cable Rear Fly, Cable Reverse Fly
How to: Cable 45 degrees Reverse Fly
- Stand facing the cable machine with the cable positioned at shoulder height.
- Grasp the cable handles with both hands, arms extended in front of you.
- With a slight bend in your elbows, pull the cables out to your sides until your arms are parallel with the ground.
- Pause briefly at the top of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, which can compromise form.
- Raising the shoulders up toward the ears instead of keeping them relaxed.
- Allowing the wrists to bend excessively during the motion.
Modifications
- Use lighter weights to focus on form.
- Perform the exercise seated to enhance stability.
Tips
- Maintain a slight bend in your elbows throughout the movement.
- Control the movement to prevent using momentum.
- Keep your core engaged to stabilize your body.
Cable 45 degrees Reverse Fly Alternatives
Tags
shoulders
reverse fly
deltoid
strength training
cable exercise
hypertrophy