Shoulder cable crossover7/30/2023 ![]() Ready to make chest day the best day of the week? Read on. There are many other moves that will carve out your pecs and bulk up your upper body. If you’re working out at a home gym, chasing gains on the road, or just want to change up your chest workout, we’ve got some good news for you. One way or another we’ve all learnt that the opposite is true - no rest, no results.īut you may still find yourself believing that the only way to achieve a chiselled chestand beast-like upper body strength is by spending your days and nights at the cable crossover. Most of us know better than to believe that ‘rest is for the weak’. You should feel a similar pinch in your shoulder blades at the top of each rep.For those of us chasing gains, there are some myths that come back again and again… and again. Instead, set the pulleys at a low position, hinge at the waist so that your back is parallel to the ground, and retract your rear delts to bring the weight upwards. You can also perform the cable rear delt fly in the bent-over position. As a result, you will ensure that you are working the rear delts instead of your back! Cable Rear Delt Fly Variations 1. Bent-Over Cable Rear Delt Fly While this is a useful variation of this exercise, it does not maximize tension on the rear delts.įocus on keeping your arms slightly above the height of your shoulders. If you set up the pulley too low or you pull the handles downwards, you will activate your lats during the reverse fly. Ideally, you should bring your arms back so that your hands are in line with your shoulder at the bottom of each rep. Instead, use lighter weight and complete full repetitions. This compromises the benefits of the exercise and even risks injury. If you use too much weight, you will end up completing partial reps. ![]() However, the rear delts are not our body’s strongest muscle. When doing the cable rear delt fly, it can be tempting to stack on tons of weight. ![]() Keep your elbows relatively straight to focus on the rear delts. While training the biceps is not harmful, we are here to build those rear deltoids. If you fully bend the elbows, your biceps will take over to complete the rep. Throughout the cable rear delt fly, you want to maintain a slight bend in your elbows. Of course, as you get more comfortable with the form, feel free to change up your set and rep ranges to challenge yourself. You should aim to complete 3-4 sets of 10-12 reps of the cable rear delt fly. You should maintain only a slight bend in your arms during this motion.Ĭ) Maintain tightness in your core and repeat! Action:Ī) With a tight core, contract your rear (posterior) delts to bring your arms backward until you feel a pinch in your shoulder blades.ī) Slowly bring your arms back to the starting position. Your arms will start in this crossed position.ĭ) Stand in the center of the cable machine and take a step backwards to create some tension in the cables. Setup:Ī) Assume a standing position with your feet shoulder width apart.ī) Set the pulleys of the cable machine to a height just above your head.Ĭ) Grab the left handle with your right hand and the right handle with your left hand. How To Do The Cable Rear Delt Fly Equipment:įor this exercise, you will need a cable machine with handle attachments. Many lifters and body builders tend to overtrain their chest and arms, leaving them with disproportionately smaller shoulders.īuilding muscle symmetrically is important not only for the aesthetic benefits, but it is generally safer to promote balance in your body. If you are exercising to improve your physical appearance, you should aim to prioritize your shoulders. Your rear delts play a role in a multitude of exercises - you should train them accordingly! 3. In reality, stronger shoulders are important in every area of training. While the cable rear delt fly is an accessory exercise, it can boost your performance in compound exercises such as the overhead press, barbell bench press, and the lateral raise. The cable rear delt fly isolates your deltoids during each rep, thus strengthening your shoulder muscles. In addition, the added core muscle engagement from this exercise will help you maintain a straight back and active core for proper posture. The cable rear delt fly will tighten your upper back to prevent this rounding from occurring. If you have weak upper back muscles, your shoulders may be prone to round and “hunch” over. Thankfully, the cable rear delt fly is one of the best exercises to improve your posture. Whether it be from hours of sitting, muscle imbalances, or injury, many of us struggle to maintain good posture. Lastly, your core muscles activate to stabilize your body as well. In addition, this motion works upper back muscles such as the rhomboids and the erector spinae. In fact, it is an effective trapezius strengthening exercise. The cable rear delt fly works more muscles than just the posterior deltoids.
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