Cable Seated Rear Delt Fly with Chest Support
Description
The cable seated rear delt fly with chest support uses a bench tipped forward against an incline. Two cables pulled in by the arms sweep out to the sides for a strict isolation of the rear delts.
Muscle Group
Equipment Required
Cable Seated Rear Delt Fly with Chest Support Instructions
- Set up an incline bench between two low cable pulleys.
- Sit chest down against the incline pad.
- Reach down and grab the opposite handle with each hand so the cables cross.
- Brace the core and keep the chest pressed to the pad.
- Sweep the arms out to the sides by squeezing the shoulder blades.
- Stop at shoulder height with the elbows slightly bent.
- Squeeze the rear delts at the top.
- Lower the arms back down with control and repeat.
Cable Seated Rear Delt Fly with Chest Support Form & Visual
Cable Seated Rear Delt Fly with Chest Support Benefits
- Isolates the rear delts and upper back.
- Chest support eliminates body english.
- Cable provides constant tension throughout.
- Carryover to face pulls and pulling strength.
- Builds upper back posture.
- Easy to scale by adjusting cable weight.
Cable Seated Rear Delt Fly with Chest Support Muscles Worked
- Posterior deltoid
- Trapezius
- Rhomboids
- Infraspinatus
Cable Seated Rear Delt Fly with Chest Support Variations & Alternatives
- Reverse Fly
- Face Pull
- Band Pull Apart
- Y Raise
