Single-Arm Cable Rear Delt Fly Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: back deltoids
- secondary: trapezius, upper back
How to perform?
How to perform: Stand facing a cable machine with the handle attached to a high pulley. Grip the handle with one hand and take a step forward, turning your torso slightly so you can pull the cable across your body with a bent elbow. Focus on initiating the movement from the posterior deltoid and perform controlled horizontal abduction. Keep the shoulder joint stable and avoid rotating the torso.
Muscles worked, common mistakes, and benefits: Muscles worked include the rear deltoid (primary) with secondary activation of the posterior upper back and traps. Common mistakes include using momentum, rotating the torso, or letting the traps do the work; proper form is achieved by maintaining a fixed shoulder and isolating the arm movement. This exercise is ideal for improving rear delt shape and shoulder balance.
Variations
This exercise doesn't have any variations
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