1. Setup the Cable Machine:
- Adjust the cables on the machine to be set at shoulder height.
2. Starting Position:
- Stand in the center of the cable machine with your feet shoulder-width apart.
- Grab the handles of the cables with both hands. You can use either an overhand or neutral grip (palms facing each other).
- Step back slightly to create tension in the cables while maintaining a slight bend in your knees.
- Lean forward slightly from your hips, keeping your back straight and core engaged. Your arms should be extended straight down in front of you at a 45-degree angle.
3. Performing the Reverse Fly:
- Inhale and slowly pull the cables outward and upward, leading with your elbows. Your arms should form a ‘T’ shape at the peak of the movement.
- Keep your elbows slightly bent to prevent joint strain, and ensure your shoulders are down and away from your ears.
- Focus on engaging your upper back and shoulder muscles as you open up.
4. Lowering the Weight:
- Exhale as you slowly return to the starting position, bringing the cables back down with control.
5. Repetitions:
- Aim for 10-15 repetitions for 2-3 sets. Ensure to maintain form throughout.
6. Tips:
- Start with a light weight to master the form before increasing resistance.
- Keep movements slow and controlled to maximize muscle engagement and minimize the risk of injury.
- Avoid using momentum to lift the weights; focus on muscle contraction.
