Bent-Over Low Cable Reverse Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent-Over Low Cable Reverse Fly is an effective isolation exercise that primarily targets the shoulders, with a secondary emphasis on the upper back. Using a cable machine set to a low pulley, the exercise involves bending at the waist while holding the cables in both hands. From this bent position, you pull the cables outward in a reverse fly motion, keeping your arms slightly bent. This movement activates the posterior deltoids and works the muscles of the upper back, such as the rhomboids and trapezius. It's a great exercise for improving shoulder strength, posture, and muscle definition in the upper back.
How to Perform
Set Up the Cable Machine: Adjust the pulley to a low setting on both sides of the machine. Attach a single handle to each pulley.
Position Yourself: Stand facing the machine, feet hip-width apart. Hold one handle in each hand, palms facing inward (toward each other).
Get Into Starting Position: With a slight bend in your knees, hinge forward at the hips until your torso is nearly parallel to the floor. Keep your back flat and your core engaged. The cables should be taut but not pulling you forward.
Grip the Handles: Grasp the handles with your palms facing each other. Keep a slight bend in your elbows throughout the movement to protect the joints.
Perform the Reverse Fly: Begin by pulling both cables outward and slightly backward in a wide arc. Focus on squeezing your shoulder blades together as you move your arms. Your arms should stay in a slightly bent position as you extend them out to the sides.
Engage Your Upper Back and Shoulders: As you pull the cables, concentrate on using the muscles in your posterior deltoids and upper back, including the rhomboids and traps. Avoid using momentum; the movement should be controlled.
Pause and Squeeze: At the peak of the movement (when your arms are fully extended out to the sides), pause for a brief moment and squeeze your shoulder blades together for maximum muscle activation.
Return to Starting Position: Slowly and with control, bring the handles back toward the starting position, resisting the pull of the cables. Do not let the cables pull you too quickly back to the start.
Repeat the Movement: Perform the desired number of repetitions, ensuring that you maintain good posture and control throughout the entire movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back flat and engage your core to prevent rounding during the movement.
Maintain a slight bend in your elbows throughout to protect your shoulder joints.
Focus on squeezing your shoulder blades together at the peak of the movement for maximum upper back engagement.
Use a controlled motion both during the pull and the return to prevent jerking or relying on momentum.
Keep your head aligned with your spine to avoid straining your neck.
Avoid excessive arching in your lower back; ensure that you hinge from the hips, not the spine.
Adjust the weight so that you can complete the exercise with good form, without straining.
Perform the movement slowly to enhance muscle activation and reduce the risk of injury.
Keep the cables taut throughout the exercise for continuous tension on the muscles.
Exhale as you pull the cables out and inhale as you return to the starting position.
How Not to Perform
Do Not Round Your Back: Avoid curving your spine during the movement. This places unnecessary stress on your lower back and can lead to injury. Keep your back flat and hinge from the hips.
Do Not Use Excessive Weight: Using too much weight can cause you to rely on momentum instead of controlling the movement. Start with a manageable weight and focus on proper form.
Do Not Swing Your Arms: Swinging the arms or using momentum to pull the cables reduces muscle activation and increases the risk of injury. Perform the movement slowly and in a controlled manner.
Do Not Let Your Elbows Lock or Overextend: While your elbows should remain slightly bent, do not allow them to completely lock out or overextend. This could strain the shoulder joint.
Do Not Hold Your Breath: Avoid holding your breath while performing the exercise. Breathing properly helps with maintaining stability and control, and it supports muscle activation. Exhale as you pull the cables apart and inhale as you return to the starting position.
Do Not Hyperextend Your Shoulders: Pulling the cables too far back can strain the shoulder joints. Only pull to the point where you feel a good contraction in the rear deltoids and upper back.
Do Not Look Up or Down: Keep your head in a neutral position, aligned with your spine. Looking up or down can cause neck strain and disrupt your posture.
Do Not Perform the Movement Too Quickly: Rapid movements lead to reduced tension on the target muscles and may cause injury. Always perform the exercise with a slow, deliberate pace.
Do Not Allow the Cables to Slack: Letting the cables go slack reduces constant tension on the muscles. Keep the cables taut throughout the exercise to maintain effective muscle engagement.
Do Not Hinge Too Deep: Avoid excessive bending at the hips. Going too deep can strain the lower back. Aim for a torso angle that allows you to maintain control and comfort without overextending.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
