How to Master the Cable Reverse Fly: Form, Sets, Reps, and Variations
Gym-goers run into several common rear delt mistakes that ruin the exercise's effectiveness:
- Excessive elbow bending: Turning the fly into a row occurs when the load is too heavy. Keep a slight, soft bend (around 10 to 15 degrees) fixed in your elbows throughout the entire set.
- Over-abducting past the torso: Pulling your arms way behind your body forces the humerus to glide anteriorly inside the glenohumeral joint. This strains the front joint capsule while shifting tension to the mid-traps. Stop your pull once your upper arms align with your torso.
- Shrugging the shoulders upward: If your traps creep into your ears as you fatigue, you engage the upper trapezius and levator scapulae. Drive your collarbones down before starting each repetition.
- Using dynamic torso sway: Rocking backward on heels to pull the stack introduces momentum. Keep your torso completely stationary.
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