This exercise involves using a cable machine to perform a reverse fly with one arm at a time. The movement targets the muscles of the upper back and shoulders, helping to improve posture and strengthen the rear deltoids.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Strengthens upper back muscles
- Improves posture
- Increases shoulder stability
- Enhances grip strength
- Targets multiple muscle groups at once
How to perform
- Stand with your feet shoulder-width apart and hold a cable in one hand with your palm facing down.
- Extend your arm out to the side, keeping it straight.
- Slowly bring your arm back towards your body, keeping it straight.
- As you bring your arm back, squeeze your shoulder blade and upper back muscles.
- Pause for a moment at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch arms and repeat.
FRONT VIEW
BACK VIEW
Posterior Deltoid
Primary
Upper Back
Primary
Shoulder
Primary