Cable Supine Reverse Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Supine Reverse Fly is an isolation exercise that primarily targets the shoulders, specifically the rear deltoids. It also engages the traps and lats as secondary muscle groups, helping to improve upper back strength and stability. Performed lying on your back, the exercise involves pulling the cable handles outward in a reverse fly motion, focusing on controlled movements to effectively activate the target muscles. This exercise requires cable equipment, offering adjustable resistance that can be tailored to your fitness level, making it an excellent choice for isolating the shoulders and upper back while enhancing muscle definition and posture.
How to Perform
Begin by gripping a handle in each hand, positioning your arms straight out to the sides with your palms facing upward.
Engage your shoulders and slowly bring the cables upward, crossing your arms over your body. Keep your arms fully extended throughout the movement.
Continue pulling the cables until your hands meet directly above your chest, maintaining a controlled motion and a slight pause at the top to feel the muscle contraction.
With control, reverse the motion, lowering your arms back to the starting position, resisting the pull of the cables to maximize muscle engagement.
Repeat the movement for the desired number of repetitions, ensuring you maintain steady and controlled movements to avoid momentum, keeping the tension on your target muscles the entire time.
★ 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
Grip Setup: Begin by holding the handles of the cable machine in each hand with an overhand grip, ensuring that your palms face each other. Keep a firm yet comfortable grip, avoiding excessive tightness to prevent unnecessary strain on your wrists.
Movement Execution: Initiate the exercise by gradually drawing the handles upward and across your body, making an arc-like motion. Keep your arms slightly bent throughout the movement. Once your hands meet above your chest, pause briefly to feel the muscle contraction before returning the handles slowly to the starting position.
Control and Precision: Throughout the exercise, focus on maintaining a slow and controlled pace, avoiding any jerky or rapid movements. This will help maximize muscle activation and minimize the risk of injury.
Mistake Prevention: Be mindful not to lock or fully extend your elbows. Keeping your arms slightly bent ensures that the tension remains on the targeted muscles and prevents strain on your joints.
How Not to Perform
Avoid Overextending Your Arms: Do not fully straighten your arms during the movement. This can place unnecessary strain on your elbow joints and reduce the tension on your target muscles (rear deltoids, traps, and lats). Keep a slight bend in your elbows to maintain muscle engagement and protect your joints.
Don't Use Excessive Weight: Using too much weight can cause you to lose control and perform the movement with momentum, rather than focusing on muscle contraction. Start with a moderate weight and prioritize controlled, slow movements over lifting heavy.
Prevent Jerky Movements: Avoid using quick or jerky motions to bring the handles together. This not only reduces muscle activation but also increases the risk of injury, particularly to your shoulder joints. Perform the exercise slowly, maintaining control throughout the entire range of motion.
Don’t Engage Your Hands Too Much: Gripping the handles too tightly can lead to unnecessary tension in your forearms and wrists, diverting energy away from your shoulders and upper back. Maintain a firm but relaxed grip, ensuring that the focus stays on the shoulder muscles.
No Arching Your Back: Avoid arching your lower back or using your torso to help with the movement. This can take the focus off your target muscles and place strain on your lower back. Keep your core engaged and your back flat against the bench to stabilize your body.
Don’t Rush the Reps: Resist the urge to rush through the repetitions. Doing so can prevent proper muscle activation and increase the risk of injury. Focus on a slow and controlled tempo, especially when returning to the starting position to fully stretch and activate the muscles.
Avoid Flared Elbows: Do not let your elbows flare out to the sides excessively, as this can shift the emphasis away from your rear deltoids and onto other muscles, such as your traps. Keep your elbows slightly bent and in line with your body throughout the exercise.
Don’t Let the Cables Slack: At the end of each rep, ensure the cables are not slack and there’s constant tension on the muscles. If the cables lose tension, the muscle activation will drop, making the exercise less effective.
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.
