Reverse Cable Flies
Description
While performing reverse flies, it is important to remember that the muscular recruitment can be easily manipulated by alternating the position in which the arms are drawn back. If the arms are in a position that has the elbows in alignment with the shoulders, the primary emphasis will be placed on the posterior region of the shoulder. If the elbows are positioned slightly below the shoulders upon retraction, maximal emphasis will be placed on the upper back region.
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Execution
- Place the appropriate hand grips on the cable attachments and select desired weight. The cable column should be slid upwards if using an adjustable version.
- Grasp the handle grips by bringing the right arm across the left side of the body and the left arm across the right side.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back in an arching motion until a contraction is felt within the rear shoulders/upper back region.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.
Seated Reverse Flies
Description
Seated reverse flies are executed using the chest fly machine and they’re effective for strengthening the posterior deltoid (rear shoulder) as well as the muscles of the upper back region. Due to the reduced movement complexity compared to the dumbbell version, the seated reverse flies are an ideal option for those who are in the beginning phases of their exercise programs.
Execution
- Sit in a position that has you facing the padding on the chest fly machine. Adjust the handles and weight stack to your desired settings.
- Grasp the side handles using a grip that has your palms facing the ground.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back until your hands move just beyond your shoulders. Hold position briefly.
- Inhale and lower back down slowly stopping just shy of the starting position. Doing so will keep the stress on the posterior deltoid.
- Repeat until the desired number of repetitions are completed.