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Cable Supine Reverse Fly

Cable Supine Reverse Fly

The Cable Supine Reverse Fly is a fantastic exercise for targeting your upper back and shoulder muscles. This exercise is performed using a cable machine and is especially beneficial for those who are looking to improve their posture or develop a strong and defined upper body. To perform the Cable Supine Reverse Fly, you need to lie flat on a bench or the floor, facing upward. Grasp the handles of the cable machine with an overhand grip, keeping your arms extended straight above your chest. Your palms should be facing each other, and your elbows slightly bent. Next, you will smoothly and controlledly lower your arms out to your sides, making a wide arc until they are in line with your shoulders. It's important to focus on engaging your back muscles throughout the movement, as they are the primary muscles being targeted. Pause for a second at the end of the movement, feeling the contraction in your upper back, and then slowly return your arms back to the starting position. The Cable Supine Reverse Fly can be easily modified to accommodate different fitness levels. Beginners can start with lighter weights and gradually increase the resistance as they become more comfortable with the exercise. For those who find it challenging to lie flat on the bench, they can perform the exercise on an incline bench to alleviate any discomfort. Remember, proper form is crucial to getting the most out of this exercise and minimizing the risk of injury. Keep your back flat against the bench or floor, engage your core muscles, and control the movement throughout. Incorporating the Cable Supine Reverse Fly into your workout routine can help you strengthen your upper back, improve posture, and enhance overall upper body strength and stability.

Instructions

  • Lie flat on a workout bench facing up and position yourself in front of a cable machine with the cables set to the lowest position.
  • Grip the handles of the cables with a pronated (overhand) grip. Your palms should be facing down.
  • Extend your arms straight out in front of you and keep a slight bend in your elbows.
  • Keeping your arms extended, inhale and open your arms out to your sides in a wide arc, squeezing your shoulder blades together as you do so.
  • Exhale and slowly return your hands back to the starting position with control.
  • Repeat the movement for the recommended number of repetitions.
  • Remember to maintain proper form throughout the exercise by keeping your core engaged, your back flat against the bench, and your movements controlled and deliberate.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise by keeping your back straight and core engaged.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable with the movement.
  • Squeeze your shoulder blades together at the top of the movement to fully engage the upper back muscles.
  • Control the speed of the movement, paying close attention to the eccentric (lowering) phase for maximum muscle activation.
  • Incorporate a slight pause at the top of the movement to enhance muscle contraction.
  • Ensure that your elbows are slightly bent and your arms are in line with your shoulders to target the rear deltoids effectively.
  • Breathe steadily throughout the exercise, exhaling during the exertion phase and inhaling during the relaxation phase.
  • To challenge yourself further, try performing the exercise on an unstable surface, such as a stability ball.
  • Always warm up prior to performing the Cable Supine Reverse Fly to prepare your muscles for the upcoming workout.
  • Listen to your body and avoid any excessive strain or pain during the exercise. If you experience discomfort, consult a fitness professional for guidance.

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