Lying Cable Reverse Fly

How to Do

1. Setup: Set the cables to a high position on both sides of the machine. Attach D-handles to each cable. Place a flat bench in the middle of the machine.
2. Position: Lie on your back on the bench, ensuring the cables are within reach. Grasp the left handle with your left hand and the right handle with your right hand.
3. Starting Position: Extend your arms upward so they are perpendicular to your body, with a slight bend in your elbows.
4. Movement: Exhale as you pull the handles outward and downward in a wide arc, keeping your elbows slightly bent. Focus on engaging your rear deltoids and upper back.
5. Bottom Position: Pause when your arms are extended horizontally at your sides, level with your shoulders.
6. Return: Inhale and slowly return the handles to the starting position in a controlled motion.
7. Repeat: Perform for the desired number of repetitions.

Benefits

This variation of the reverse fly targets the rear deltoids, traps, and rhomboids while minimising momentum. The high cable setup provides constant tension throughout the movement, effectively isolating the muscles and enhancing upper back and shoulder definition.