PRIMARY MUSCLES TARGETED
Posterior Deltoid
Trapezius
SECONDARY, SYNERGISTIC MUSCLES WORKED
Infraspinatus
Teres Minor
Deltoid,
Trapezius
Rhomboids
Brachialis
Brachioradialis
Biceps
EXECUTION OF THE REAR DELT FLY ON THE CABLE ROW
1. Sit on a dual pulley cable row machine facing the pulleys. Grasp each handle with a cross body grab, and sit back with a slight bend in the knees. Raise the elbows out to the side of the body so the arms are elevated at a 90 degree angle from the torso.
2. Keeping the elbows at shoulder level, pull the handles back maintaining a stable torso.
3. Here's the twist which literally targets the rear delts... As you pull the handles back, rotate the hands so the thumbs turn downward and the "pinkie" finger faces upward. This will drive the elbows up placing more muscular stress on the rear shoulders and trapezius.
4. Slowly return the handles to the starting position extending the arms and shoulders are stretched forward. Maintain a stable torso and keep the elbows elevated to the sides through the entire range of motion.
TIPS
1. Keep the abdominals tight throughout the exercises to prevent rocking back and forth as the weight is lifted and lowered.
2. To prevent the stronger latismus muscle from taking over the exercise, be sure to keep the elbows out to the sides and elevated.
3. Keep the chest high and maintain a neutral lower back to prevent shrugging the shoulders up using more of the trapezius muscles.
4. If a dual pulley seated cable row is unavailable, you may use an adjustable pulley cable crossover machine or rubber exercise tube.
*For a video demonstration of the REAR DELT FLY ON THE SEATED CABLE ROW check out my Instagram by clicking or copy and paste the url at.. https://www.instagram.com/joshuafitness/ Feel Free to contact me for a demonstration of this exercise! **Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity.