Cable High-Pulley Reverse Internally Rotated Fly
Target your rear deltoids and upper back with this unique cable fly variation. Improve posture and build a stronger back!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set the pulleys on the cable machine to a high position above head level and attach a handle to each pulley.
2. Stand in the center of the machine with your feet shoulder-width apart for stability.
3. Grasp the left handle with your right hand and the right handle with your left hand, crossing them in front of you. This is your starting position.
4. Keeping your arms slightly bent and your chest up, pull your arms out and back in a reverse fly motion.
5. Focus on squeezing your shoulder blades together without bending the arms more as you perform the movement.
6. Slowly return your hands to the starting crossed position, controlling the weight and resisting the pull of the cables.
7. Repeat the movement for the desired number of repetitions.
8. Make sure to keep a slight bend in your elbows throughout the movement to protect your joints and ensure that the focus remains on your posterior deltoids and upper back muscles.
---