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Bent-Over Reverse Cable Fly 101 Video Tutorial

Home Modified Variation Core Exercise

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Bent-Over Reverse Cable Fly
Bent-Over Reverse Cable Fly

Exercise Synopsis

Target Muscle Group

Shoulders

Secondary Targets

Execution

Isolation

Force Type

Pull (Bilateral)

Required Equipment

Cable Machine

Fitness Level

Intermediate

Variations

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Bent-Over Reverse Cable Fly is a dynamic exercise primarily targeting the shoulders, with secondary engagement of the traps and triceps. Utilizing a cable machine, this exercise involves bending forward at the hips while holding cable handles, then retracting the shoulder blades and pulling the handles outward and upward in a reverse fly motion. By maintaining tension on the cables throughout the movement, the shoulders are effectively engaged, promoting strength and definition in the deltoid muscles. Additionally, the traps and triceps are activated to assist in stabilizing the movement and controlling the weight. Incorporating the Bent-Over Reverse Cable Fly into a workout routine can help develop strong and defined shoulders while also improving overall upper body strength and stability.

How to Perform

  1. Begin by selecting the appropriate weight on the cable machine and positioning yourself a few steps back in an open area.

  2. Hinge forward from the hips until your body is nearly parallel to the floor, maintaining a straight back and allowing your arms to hang down from the shoulders with a neutral grip on the cable handles.

  3. Engage your shoulder muscles, particularly the rear deltoids, as you exhale and pull the cable handles outward and upward in a reverse fly motion.

  4. Control the movement as you inhale and slowly lower the handles back to the starting position, maintaining tension on the cables throughout.

  5. Repeat the exercise for the desired number of repetitions, focusing on proper form and engaging the target muscles, including the shoulders, traps, and triceps, throughout each repetition.

  6. Ensure smooth and controlled movements to maximize muscle activation and prevent swinging or momentum-driven motions, optimizing the effectiveness of the Bent-Over Reverse Cable Fly for shoulder development and overall upper body strength.

Tips

  1. Prioritize targeting the rear deltoids over the scapular retractors by limiting movement at the shoulder blade and focusing on moving the shoulder within its joint, rather than shifting the shoulder blade on the ribcage.

  2. Maintain abdominal bracing throughout the exercise and avoid arching the back at the top of the movement to ensure proper spinal alignment and minimize strain on the lower back.

  3. If unable to hinge forward to a 90-degree angle, hinge as far as comfortably possible or opt for a seated position to complete the Bent-Over Reverse Cable Fly exercise effectively.

  4. If experiencing shoulder discomfort, consider rotating the dumbbells until the thumbs point away from each other and the palms face forward, known as a supinated grip, to externally rotate the shoulder and alleviate strain.

  5. Avoid jutting the head forward during the movement and instead focus on stimulating the targeted muscle group without relying on momentum to ensure optimal muscle activation.

  6. Allow the arms to move freely during the exercise, but refrain from locking out the elbows to maintain tension on the muscles and prevent strain on the joints. By following these guidelines, you can perform the Bent-Over Reverse Cable Fly safely and effectively, maximizing shoulder, traps, and triceps engagement while minimizing the risk of injury.

How Not to Perform

  1. Avoid using excessive weight: Refrain from selecting a weight that is too heavy, as it can lead to improper form and increase the risk of injury. Choose a weight that allows you to maintain proper form and control throughout the exercise.

  2. Do not swing or use momentum: Avoid swinging the body or using momentum to lift the weight, as this reduces the effectiveness of the exercise and increases the risk of strain or injury. Focus on using controlled movements to target the shoulder muscles effectively.

  3. Avoid shrugging the shoulders: Do not shrug the shoulders upwards as you perform the movement, as this can shift the focus away from the targeted muscles and place strain on the neck and upper traps. Keep the shoulders down and back throughout the exercise to maintain proper alignment and maximize muscle engagement.

  4. Do not arch the back: Avoid arching the lower back during the exercise, as this can strain the spine and decrease the effectiveness of the movement. Keep the back straight and engage the core muscles to stabilize the spine and maintain proper form.

  5. Do not allow the elbows to lock out: Avoid fully extending the elbows at the top of the movement, as this can reduce tension on the muscles and increase the risk of joint strain. Keep a slight bend in the elbows throughout the exercise to maintain tension on the shoulder muscles and prevent injury.

  6. Do not rush the movement: Avoid rushing through the exercise with fast or jerky movements, as this can decrease muscle activation and increase the risk of injury. Focus on performing each repetition with slow, controlled movements to maximize muscle engagement and ensure proper form.

  7. Avoid rounding the back: Do not round the back as you hinge forward at the hips, as this can strain the lower back and decrease the effectiveness of the exercise. Keep the back straight and hinge from the hips to maintain proper alignment and target the shoulder muscles effectively.

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.

EQUIPMENT

Cable Machine

EXECUTION

Isolation

FITNESS LEVEL

Intermediate

EQUIPMENT

Cable Machine