Reverse Fly (High Pulley) 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
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Fly (High Pulley) is an isolation exercise primarily targeting the shoulders, specifically the rear deltoids, while also engaging the upper back muscles such as the rhomboids and traps. Performed using a cable machine, this exercise requires setting the pulley to shoulder height on both sides. With a stable stance and a slight bend in the knees, you grasp the D-handles, crossing your arms in front of the body. The movement involves pulling your arms back, keeping them at shoulder level, and retracting your shoulder blades until your upper arms are aligned with your torso. This controlled motion focuses on strengthening the rear deltoids and upper back while maintaining a steady torso and leg position.
How to Perform
Set the Pulley Height: Position the pulleys at shoulder height on both sides of the cable machine to ensure proper alignment for the exercise.
Grab the Handles: Hold one D-handle with each hand, ensuring the right hand grabs the left side’s handle, and the left hand grabs the right side’s handle. Stand centered between the pulleys.
Prepare Your Body: Lift your arms to shoulder height and cross them in front of your body, with a slight bend in your elbows. This will be your starting position. Keep your chest lifted, and ensure your posture is stable.
Position Your Feet: Place your feet shoulder-width apart with a slight bend in the knees for stability. Keep your torso upright and avoid locking your knees.
Begin the Pull: Slowly and steadily, pull the handles backward, leading with your elbows while keeping your arms level with your shoulders. Your upper arms should align horizontally with your torso at the peak of the movement, fully retracting your shoulder blades.
Maintain Elbow Position: Throughout the exercise, maintain a subtle bend in your elbows to protect your joints and prevent overstretching. Do not allow the arms to fully extend or lock during the movement.
Keep the Rest of Your Body Still: Avoid any movement in the torso or legs. Focus on isolating the rear deltoids and upper back, maintaining a controlled, steady motion during the entire movement.
Return to Starting Position: After reaching the full extension, reverse the movement slowly and with control, bringing your arms back to the starting position. This ensures muscle engagement throughout the entire range of motion.
★ 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 a slight bend in your elbows throughout the movement to protect your joints and maintain muscle engagement.
Focus on retracting your shoulder blades as you pull the handles back to fully activate the rear deltoids and upper back.
Maintain a stable stance with your feet shoulder-width apart and a slight bend in your knees to prevent unnecessary body movement.
Avoid swinging or jerking the cables; perform the movement slowly and with control to maximize muscle activation.
Keep your torso still throughout the exercise to prevent other muscle groups from taking over and to isolate the target muscles.
Ensure your arms stay at shoulder height during the movement to properly engage the rear delts and upper back muscles.
Exhale as you pull the handles back and inhale as you return to the starting position to maintain proper breathing rhythm.
Don’t overextend your arms behind your body; stop when your arms are in line with your torso to avoid straining the shoulder joint.
Keep your gaze forward and avoid twisting your torso during the exercise for better form and stability.
Perform the exercise with a slow and controlled tempo, especially during the return phase, to emphasize muscle tension and growth.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing the cables to initiate the movement. Rely on controlled muscle engagement, not momentum, to prevent strain on the shoulder joints and upper back.
Do Not Lock Your Elbows: Keep a slight bend in your elbows at all times. Locking the elbows can place unnecessary stress on the joints and reduce the activation of the target muscles.
Do Not Overextend Your Arms: Avoid pulling the cables too far behind your body. This can cause shoulder strain and reduce focus on the rear deltoids and upper back. Stop the movement when your upper arms are aligned horizontally with your torso.
Avoid Using Your Legs for Assistance: Don’t lean forward or backward, or use your legs to help with the movement. The torso and legs should remain motionless to ensure the work is done by the target muscles (shoulders and upper back).
Don’t Let Your Chest Collapse: Keep your chest lifted and your upper body upright. Leaning forward or allowing your chest to sag reduces the effectiveness of the exercise and may cause back strain.
Avoid Flared Elbows: Don’t let your elbows flare out excessively. Keep them slightly bent and in line with your shoulders to avoid unnecessary strain on the shoulder joints.
Do Not Rush the Return Phase: Never rush the return movement. The eccentric (return) phase should be slow and controlled to maintain muscle tension and prevent injury.
Avoid Moving Your Head or Neck: Keep your head neutral and aligned with your spine. Do not tilt or twist your neck, as it can lead to neck strain.
Do Not Use Too Much Weight: Avoid overloading the weight. Using too much resistance can force you to compromise your form and may lead to injury. Start with a manageable weight and focus on form and control.
Don’t Allow Your Upper Back to Round: Keep your back straight and avoid rounding your shoulders. Rounding your back reduces the muscle engagement of the rear delts and upper back, which is essential for this 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.
