Bent Over Low Pulley Rear Delt Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent Over Low Pulley Rear Delt Fly is an isolation exercise designed to target the rear deltoids while also engaging the traps as secondary muscles. Using a cable machine, this exercise allows for a consistent resistance throughout the movement, which enhances muscle activation. It involves bending at the hips with a neutral spine, grasping the cable handles with arms slightly bent, and pulling the cables outward in a controlled manner until the arms are in line with the shoulders. This exercise is ideal for building shoulder strength, improving posture, and adding definition to the upper back, making it a great addition to any upper-body workout routine.
How to Perform
Adjust the cable machine by positioning the pulleys to their lowest setting and attach a single handle to each cable.
Stand facing the machine and hinge forward at the hips, maintaining a flat back and soft knees.
Cross your arms in front of your body and grab each handle with a neutral grip, letting your arms hang naturally downward.
Keep your elbows slightly bent and pull the handles outward and upward in a wide arc, focusing on engaging the rear deltoids. Avoid excessive squeezing of the shoulder blades to prevent overworking the traps.
Pause briefly when your arms reach shoulder level, feeling the contraction in your rear delts.
Slowly and with control, return the handles to the starting position, maintaining tension on the cables throughout the movement.
Repeat for the recommended number of repetitions, ensuring proper form and steady breathing throughout the exercise.
Keep your core engaged throughout the movement to stabilize your body and avoid excessive swaying.
Tips
Focus on isolating the rear deltoids by limiting shoulder blade movement. Ensure the motion occurs at the shoulder joint rather than involving the scapula sliding along the ribcage.
Keep your core engaged throughout the exercise to maintain stability and avoid arching your back as you lift the cables.
Aim for a hip hinge close to 90 degrees, but if this is uncomfortable, hinge as far as your mobility allows. Alternatively, perform the exercise seated to reduce strain and maintain proper posture.
If you feel discomfort in your shoulders, switch to a supinated grip by rotating your hands so the thumbs point outward and palms face forward, promoting external rotation of the shoulder.
Keep your head aligned with your spine, avoiding any forward jutting, as this exercise is intended to target small muscle groups. Maintain focus and prioritize controlled movement over speed or momentum.
Allow your arms to move naturally through the range of motion while keeping a slight bend in the elbows to reduce joint stress. Avoid locking out the arms at any point.
Perform each repetition with control, emphasizing proper technique to maximize rear deltoid activation and minimize involvement of larger muscle groups like the traps.
How Not to Perform
Avoid Rounding Your Back
Do not let your back round during the hinge position, as this can place unnecessary stress on your lower spine. Maintain a neutral spine with your chest slightly lifted and your core engaged.
Don’t Overuse Momentum
Avoid jerking or swinging the weights to lift the handles. Focus on controlled and deliberate movements to keep tension on the rear delts and avoid wasting energy.
Do Not Squeeze the Shoulder Blades Excessively
Overemphasizing scapular retraction can shift the focus to the traps and away from the rear deltoids. Instead, focus on moving the arms laterally through the shoulders.
Avoid Locking Out Your Elbows
Fully straightening or locking the elbows during the movement can strain the joints. Keep a slight bend in your elbows to ensure the rear deltoids remain engaged.
Don’t Arch Your Back at the Top
Hyperextending your lower back as you pull the cables can lead to injury and reduce the isolation of the target muscle. Keep your abs tight to stabilize your torso.
Do Not Allow Your Head to Drop or Push Forward
Looking down or jutting your head forward can strain your neck and misalign your posture. Keep your neck in line with your spine by maintaining a neutral head position.
Avoid Hinging Too Shallow or Too Deep
Standing too upright reduces the effectiveness of the movement, while over-hinging can compromise balance. Adjust the hinge to a comfortable angle that allows for a full range of motion without strain.
Do Not Use Heavy Weight at the Expense of Form
Lifting more weight than you can handle can lead to poor execution and overuse of secondary muscles like the traps. Prioritize proper technique with lighter weight for maximum rear delt activation.
Don’t Rush Through Repetitions
Performing reps too quickly reduces muscle engagement and increases the risk of injury. Use a slow, steady tempo to keep the focus on the rear delts.
Avoid Neglecting Proper Grip
Using an inconsistent or loose grip can lead to instability. Hold the handles firmly with a neutral or appropriate grip to maintain control throughout the exercise.
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.
