The Cable Rear Fly is an effective exercise for targeting the rear deltoids, which are often underdeveloped compared to the front and side deltoids. It also engages the muscles of the upper back, including the rhomboids and trapezius, helping to improve overall upper body strength and posture. To maximize the benefits of this exercise, maintain proper form, and focus on contracting your rear deltoids and upper back muscles during the movement. Adjust the weight accordingly to ensure you can perform the exercise smoothly and with control.
First, place the cable pulleys at head height, then grab the handles in opposite hand so the cables cross. Start with your hands together and straight in front of you.
This is the starting position.
From here, pull one of your arms back whilst keep your arm straight until it is inline with your body or as far as you can. After this, slowly return the arm to the starting position and repeat with the other side. Once you’ve done both hands you've done one repetition, now repeat this for the desired amount.
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.