One-Arm Cable Rear Delt Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Cable Rear Delt Fly is an effective shoulder exercise that isolates and targets the rear deltoid muscles. Performed using a cable machine, this exercise helps to strengthen and tone the upper back and shoulder area. By focusing on one arm at a time, it allows for better control and muscle activation, ensuring the rear delts are worked effectively. The movement involves extending the arm out to the side while maintaining proper posture, providing a controlled, smooth motion that maximizes muscle engagement in the shoulders. This exercise is beneficial for improving shoulder stability and enhancing upper body aesthetics.
How to Perform
Begin by adjusting the pulley on a cable machine to the lowest setting and choose an appropriate weight for your workout.
Stand facing away from the machine, holding the handle in your hand that is opposite the pulley.
Slightly bend your knees and hinge forward at the waist, keeping your back straight. This will be your starting position.
Engage your shoulder and lift your arm in a controlled, semi-circular motion out to the side, keeping your elbow slightly bent. Raise your arm until it is level with the floor.
At the peak of the movement, squeeze your shoulder blades together to maximize muscle engagement.
Slowly return your arm to the starting position, maintaining control over the weight throughout the movement.
Complete the desired number of repetitions with one arm before switching to the other side, repeating the process.
Focus on slow, controlled movements and avoid using momentum to ensure the rear deltoid is properly targeted. Keep your core engaged to maintain stability throughout the exercise.
Tips
Start with a lighter weight to ensure proper form and control during the exercise.
As you reach the top of the movement, squeeze your shoulder blades together and hold for a brief moment to fully engage the muscles.
Focus on isolating the shoulder joint during the movement, keeping the rest of your body as stable and still as possible.
Maintain the same arm position throughout the entire range of motion to ensure consistent form and target the rear deltoid effectively.
How Not to Perform
Avoid Using Momentum: Do not swing your body or use jerky movements to lift the weight. Relying on momentum will reduce the effectiveness of the exercise and increase the risk of injury. Focus on slow, controlled movements to isolate the rear deltoid.
Don't Overextend Your Arms: Avoid extending your arms too far during the lift. Keep a slight bend in your elbows to protect your joints and maintain muscle tension on the rear delts throughout the movement.
Don't Shrug Your Shoulders: Do not allow your shoulders to rise toward your ears during the lift. Keep your shoulders relaxed and focus on moving only at the shoulder joint to avoid engaging the upper traps.
Avoid Twisting Your Torso: Keep your torso still and do not twist or rotate it while performing the movement. This will help maintain proper form and keep the emphasis on the target muscle, the rear deltoid, instead of distributing the workload to other muscle groups.
Don’t Use Too Much Weight: Using a weight that is too heavy can cause you to compromise your form. Start with a manageable weight to ensure you can maintain proper technique and gradually increase the load as you gain strength.
Avoid Arching Your Lower Back: Keep your lower back neutral by engaging your core and avoiding excessive arching. Overextending the lower back can lead to discomfort or injury, especially when leaning forward during the movement.
Don't Rush the Movement: Performing the exercise too quickly can lead to wasted energy and reduced muscle activation. Take your time to execute each rep slowly and with purpose, focusing on the rear deltoid engagement.
Don’t Neglect the Eccentric Phase: Avoid rushing through the lowering phase of the movement. A slow and controlled descent will maximize muscle tension, leading to more effective training of the rear delts and better muscle development.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
