Exercise:

Standing Reverse Cable Fly

Target Muscle:

Shoulders (Posterior Head)

Dual Cable Machine

Adjust the pulleys on the cable machine to shoulder height. Stand in the middle of the cable stand and grab directly onto the end of each cable using the opposite hand, crossing them in front of you. (Grab the left cable with your right hand, and the right cable with your left hand)

With a slight bend in your elbows, pull the cables out to your sides and backward until your upper arms are perpendicular to your body.

Lower the cables back until your upper arms are extended in front of you, and repeat.

- In order to maximize the tension on the rear delts, allow your upper arms to hang forward throughout the exercise and do not retract your shoulder blades as you pull the cables back. When you retract your shoulder blades, the muscles of the mid-back begin to take over.

- Always favor moderate weights and strict form on this exercise. Trying to go too heavy and using a lot of momentum can make it increasingly difficult to effectively isolate the rear delts.

- Only pull the cables back until your upper arms are perpendicular to your body, but no further. Once you go past this point, the tension is taken off of the posterior deltoids and the upper back begins performing the bulk of the work.