If you're looking for an exercise that targets your rear deltoids, the rear deltoid cable fly may be just what you need. In this article, we'll discuss what the exercise is, how to perform it correctly, and its benefits.
What is Rear Deltoid Cable Fly?
The Rear Deltoid Cable Fly is an exercise that primarily targets the rear deltoids, which are the muscles that are located on the posterior side of your shoulders. It's a variation of the traditional cable fly exercise, but with a focus on the rear deltoids.
How to Perform Rear Deltoid Cable Fly?
To perform the Rear Deltoid Cable Fly, follow these steps:
- Stand facing a cable machine with the cables set to a low position.
- Grasp the handles with an overhand grip, keeping your elbows slightly bent.
- Slowly pull the handles out to the sides, keeping your elbows slightly bent, until your arms are parallel with the floor.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
It's important to keep your shoulders back and down throughout the exercise to ensure that you're targeting your rear deltoids properly.
Benefits of Rear Deltoid Cable Fly
The Rear Deltoid Cable Fly offers several benefits, including:
- Improved Posture: The exercise helps to strengthen the muscles that support your shoulder blades, which can improve your overall posture.
- Increased Shoulder Stability: The exercise can help to improve the stability of your shoulders, which can reduce the risk of injury during other exercises.
- Better Shoulder Definition: The exercise can help to build the muscles in your rear deltoids, which can improve the overall definition of your shoulders.
- Increased Upper Body Strength: The exercise can help to improve the strength of your upper body, which can benefit you in other exercises and activities.
Tips for Performing Rear Deltoid Cable Fly
Here are some tips to help you perform the Rear Deltoid Cable Fly correctly:
- Start with a light weight and focus on proper form before increasing the weight.
- Keep your elbows slightly bent throughout the exercise.
- Avoid using momentum to lift the weight.
- Squeeze your shoulder blades together at the top of the movement.
- Don't let the weight pull your arms too far back, as this can put strain on your shoulder joint.
Conclusion
The Rear Deltoid Cable Fly is a great exercise for targeting your rear deltoids, improving your posture, and increasing your upper body strength. By following the tips outlined in this article and performing the exercise correctly, you can reap the benefits and achieve your fitness goals.