The Cable Bent-Over Fly is an excellent exercise for targeting the often-neglected rear deltoids and building a strong upper back. Maintaining proper form and controlling the movement are essential for maximizing the benefits and minimizing the risk of injury.
First, place the cable pulley as low as possible, From here, position yourself facing perpendicular from the pulley, bend forward, and then grab the handle in the hand furthest from the pully. Then point your arm straight down.
This is the starting position.
From here extend your arm up and out to the side until the arm is at shoulder height or as far as you can. After this, slowly return the arm to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.