If you're looking to strengthen your shoulders, specifically your rear deltoids, incorporating rear delt fly cable exercises into your workout routine can be highly effective. Not only does this exercise target the often-neglected rear delts, but it can also help improve posture and prevent shoulder injuries.
The Anatomy of the Rear Delts
The rear deltoids are located on the back of your shoulders and are responsible for shoulder extension and horizontal abduction. They play a crucial role in maintaining good posture by pulling your shoulders back and down.
The Benefits of Rear Delt Fly Cable
One of the biggest benefits of rear delt fly cable exercises is that they isolate and target the rear delts, which can be difficult to do with other exercises. This targeted approach can help you build strength and size in this area, leading to a more balanced and symmetrical physique.
Incorporating rear delt fly cable exercises into your routine can also help improve your posture by strengthening the muscles that pull your shoulders back and down. This can help prevent shoulder injuries and improve your overall shoulder health.
Technique for Rear Delt Fly Cable Exercise
To perform the rear delt fly cable exercise, start by setting the cable machine to shoulder height. Grab the handles with an overhand grip and stand with your feet shoulder-width apart. Your arms should be extended in front of you at shoulder height.
Keeping your arms straight, pull the handles back and out to the sides, squeezing your shoulder blades together at the top of the movement. Slowly lower the handles back to the starting position and repeat for the desired number of reps.
Variations of Rear Delt Fly Cable Exercises
There are several variations of the rear delt fly cable exercise that you can try to keep your workouts challenging and effective. One popular variation is the reverse fly, where you face away from the cable machine and pull the handles back and out to the sides.
You can also try doing the exercise one arm at a time, or using different attachments like ropes or handles to change the angle and target different parts of the rear delts.
Tips for a Successful Rear Delt Fly Cable Exercise
When performing rear delt fly cable exercises, it's important to maintain good form and control throughout the movement. Here are some tips to help you get the most out of this exercise:
- Keep your elbows slightly bent to avoid hyperextension
- Squeeze your shoulder blades together at the top of the movement
- Use a weight that allows you to complete your desired reps with proper form
- Keep your core engaged and your back straight throughout the exercise
Incorporating Rear Delt Fly Cable into Your Workout Routine
Rear delt fly cable exercises can be incorporated into your shoulder workout routine or done as a standalone exercise. Here's an example shoulder workout that includes rear delt fly cable exercises:
- Standing Military Press - 3 sets of 8-10 reps
- Seated Dumbbell Lateral Raise - 3 sets of 12-15 reps
- Rear Delt Fly Cable - 3 sets of 12-15 reps
- Arnold Press - 3 sets of 8-10 reps
- Front Plate Raise - 3 sets of 12-15 reps
Conclusion
Rear delt fly cable exercises are an effective way to target and strengthen your rear deltoids, improve your posture, and prevent shoulder injuries. By incorporating this exercise into your workout routine and following proper technique and form, you can achieve a more balanced and symmetrical physique, as well as better overall shoulder health.