How To Do High Cable Rear Delt Fly Properly

High Cable Rear Delt Fly is a great Rear Delt Fly variation that isolates the posterior delt muscles of the shoulders and is best done at the end of your upper body workout routine.

Same as most cable workouts, use of less or light weights is best. That way, more focus is directed to mastering the technique and muscle engagement.

This workout increases shoulder flexibility, which is a great quality especially for athletes who use their upper body mostly. Examples are like swimmers, boxers and many more.

HOW TO DO HIGH CABLE REAR DELT FLY PROPERLY

Proper form and technique is of essence in this workout since muscle activation is dependent on proper muscle contraction and focus.

You will require a dual cable machine or two cable machines positioned opposite of each other.

For any assistance with set-up or any injuries, talk to your trainer/gym instructor.

How to do it:

  • Set the cable pulley above your head height, depending on your actual height.
  • Stand in the middle of the cable machine facing it and grab the cable handles in a crossover position, right hand on left side handle and left hand on right side handle.
  • Step back to create tension on the cable, stand in a staggered stance for better balance and form a cross position with your forearms. This is your starting position.
  • Brace your core, chest out and exhale as you pull the handles wide until the cable handles are almost in a straight line and you feel your rear deltoid contracting and shoulder blades stretching.
  • Maintain a slight elbow bend when stretching out your arms.
  • Hold the position and inhale as you return to your starting position in a slow and smooth motion.
  • Do 3 sets of 10-12 reps.

WHAT MUSCLES DO HIGH CABLE REAR DELT FLY WORK

POSTERIOR DELTOID

It is quite obvious just from the name the primary muscle targeted by this workout. The rear deltoid primary function is arm extension, external rotation and horizontal abduction.

Stretching and contracting the muscle activates it and facilitates its development and strengthening.

TRAPEZIUS MUSCLE

Located at the upper back, the Traps muscles , also known as the shoulder blades, help with neck, arm and shoulder movements. It acts as your spine stabilizer and helps with posture.

Strengthening the muscles helps to reinforce a good posture and protect your spine when you do upper body movements.

RHOMBOID MUSCLE

Made up of Rhomboid major and minor, the muscle connect your shoulder blades to your spine and help keep your shoulders stable.

Having strong upper back muscles proves advantageous in terms of good posture and a strong back. A strong back increases your workout options and allows progressive weight increase in your workouts.

HIGH CABLE REAR DELT FLY BENEFITS

POSTURE REINFORCEMENT

Number one rule in workouts, always maintain a straight back when working out. This helps gain a strong and healthy spine that reinforces your posture. It gives you that confident walk and pose.

A healthy back equals a pain free back. A strong back is less likely to get injuries when progressively working out more challenging exercises.

SHOULDER STRENGTHENING AND DEVELOPMENT

High Cable Rear Delt Fly isolates your rear deltoid muscle, which strengthens the muscles and boost development.

Having well-built shoulders improves your appearance and shoulder muscle symmetry, which helps promote body balance.

UPPER BODY FLEXIBILITY

Stretching out your upper body muscles gives room to muscle flexibility. This is essential in sports like swimming, boxing and all the other workouts and activities that rely on upper body strength and development.

ALTERNATIVES TO HIGH CABLE REAR DELT FLY

PLANK UPS

A good alternative for High Cable Rear Delt Fly is one that you can do at the comfort of your home without any need of equipment and still work on the same muscles.

How to do it:

  • Assume a plank position with your forearms and elbows on the ground. They should be shoulder-width apart.
  • Stretch out your torso and legs and engage your core by bracing it. This is your starting position.
  • Pinch your shoulder blades together and lower yourself downwards until your upper body is a few inches off the floor.
  • Hold the position and maintain a braced core. Return to your starting position.
  • Do 2 sets of 8-10 reps.

BENT-OVER KETTLEBELL FACE PULL

Use a kettlebell weight that best matches your fitness strength. For any back injuries, inform your trainer/gym instructor to assist you through the workout.

How to do it:

  • Grab a kettlebell with both hands and stand with feet shoulder-width apart.
  • Hinge at the hips so that your back is almost parallel to the floor and stretch your arms out hanging the kettlebell. This is your starting position.
  • Pull the kettlebell towards your face as you flare your elbows out and retract your rear deltoid muscles.
  • Keep your elbows above your wrists and hold kettlebell in front of your face for a moment and the return to your starting position.
  • Do 3 sets of 10-12 reps.

HIGH CABLE REAR DELT FLY MISTAKES TO AVOID

OVERBENDING AT THE ELBOW

It may get intense that your muscle contraction may start to feel painful and you may want to bend your elbows to relieve the tension from your muscles. Doing this shifts the focus to the biceps and they completely take over the workout.

Working the biceps is okay but for now let us concentrate on the posterior deltoid. Keep a slight elbow bend when you do the fly technique.

ROUNDED/CURVED BACK

Maintaining a straight and neutral spine helps you improve your posture and build a strong back. Rounding your back leads to back pain and spine complicated problems that can take time to recover from.

Protect your spine by reinforcing a good posture and a healthy spine.

CONCLUSION

Developing your shoulder muscles gives you leverage with challenging upper body workouts because you have an increase in endurance and strength. Progress in workout is easier and better.

Upper body workouts have more attention and popularity due to its aesthetic improvement and High Cable Rear Delt Fly helps you accomplish that and more in due time.