Cable Reverse Fly Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Pull
  • Beginner
  • None
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Shoulders Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set the pulleys of a dual cable machine to the low setting and select the weight you wish to use.
  2. Stand facing away from the machine and grasp the left handle with your right hand, and right handle with your left hand.
  3. Stand straight up with your arms in front of you (crossed over). The weight should be slightly off the stack.
  4. Bend slightly at the knees and bring your torso forward by bending at the waist. Keep your head up and your eyes facing forward. This is the starting position.
  5. Moving only at the shoulders, uncross your arms and lift them in a semi-circular motion out to your sides until your arms are parallel to the floor. Keep the slight bend in your elbows throughout the movement.
  6. Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the handles back to the starting position - crossing them once again. 
  7. This is one rep. Repeat for desired reps.

​Exercise Tips:

  1. Practice good form with a light weight.
  2. Squeeze your shoulder blades and pause for a moment at the top of the movement.
  3. Focus on moving only at the shoulders. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement. 

2 Comments+ Post Comment

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Posted Thu, 07/18/2013 - 00:25

Use the dumbell as the alternative.

No Profile Pic
Posted Wed, 07/17/2013 - 09:25

If I don't have two cables, what would be an alternative?