Cable 45 degrees Reverse Fly

Description

How to Do Cable 45 degrees Reverse Fly

1. 1
   Setup

   Stand in the middle of a cable crossover machine, setting both pulleys to approximately shoulder height.

2. 2
   Setup

   Reach across your body to grab the opposite cable handles with a neutral grip, crossing your arms in front of your chest.

3. 3
   Setup

   Take a small step back, maintaining a slight bend in your elbows, and lean forward slightly at your hips with a neutral spine.

4. 4

   Exhale as you pull the cables out and back in a wide arc, squeezing your shoulder blades together and keeping your elbows slightly bent.

5. 5

   Continue pulling until your arms are roughly in line with your shoulders, forming a "T" shape with your body, focusing on contracting your rear deltoids.

6. 6

   Inhale as you slowly and controlledly return the handles to the starting crossed position, resisting the pull of the cables throughout the movement.

Tips

• Initiate the movement by retracting your shoulder blades, rather than just swinging your arms, to maximize rear deltoid and upper back engagement.
• Maintain a consistent, slight bend in your elbows throughout the entire range of motion to protect your elbow joints and keep tension on the target muscles.
• Imagine you are trying to squeeze a pencil between your shoulder blades at the peak of the contraction for maximum muscle recruitment.
• Control the eccentric (return) phase of the movement to maximize time under tension and enhance muscle growth.

Common Mistakes

• ×Rounding the upper back instead of maintaining a neutral spine reduces rear delt activation; keep your chest up and shoulders back to isolate the target muscles.
• ×Using excessive weight causes you to swing the weight or use momentum; decrease the weight to perform the movement with strict form and control.
• ×Locking out your elbows puts unnecessary strain on the joint; maintain a consistent, slight bend in your elbows throughout the entire range of motion.