Strength

Cable Reverse Fly

The Cable Reverse Fly is a superb exercise for strengthening shoulders and upper back. It involves pulling a cable machine using reverse motion, providing resistance for upper body workout and posture improvement.
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Cable Reverse Fly instructions
Step-by-step instructions
1
Stand in the middle of a cable crossover machine with the pulleys set to chest height.
2
Grab the left cable with your right hand and right cable with your left, with your elbows slightly bent.
3
Keeping your body stationary and your elbows bent, pull the cables away from each other toward the back.
4
Pause when your arms are directly extended to your sides, squeezing the shoulder blades together.
5
Slowly bring the cables back to the starting position and repeat for the programmed number of reps.
Stand in the middle of a cable crossover machine with the pulleys set to chest height.
Grab the left cable with your right hand and right cable with your left, with your elbows slightly bent.
Keeping your body stationary and your elbows bent, pull the cables away from each other toward the back.
Pause when your arms are directly extended to your sides, squeezing the shoulder blades together.
Slowly bring the cables back to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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