VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Move an upright bench 5-6 feet in front of a cable station, and set the pulleys slightly higher than the headrest of the bench. You won’t need handles on those cables for this one, instead we’ll grab the cable itself. Take an overhand-grip, making sure to get the left cable with your right hand, and the right cable with your left hand. Sit on the bench and pin your shoulders back to avoid rounding of the upper back.
2. LIFT: Move the weight by pulling your elbows and hands out wide, until you’re able to squeeze your shoulder blades together.
3. TIP: Try to keep your chest up & shoulders back throughout the whole set.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Rear Delts)

ALTERNATIVE EXERCISES:

• Standing Cable Rear Delt Flye
• Underhand-grip Cable Rear Delt Flye
• Prone DB Flye
• Reverse Flye Machine
• Incline Cable Rear Delt Flye