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Exercise Lab

Lying Reverse Cable Fly

View Instructions

Equipment

  • Cable Column

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Deltoid strength (emphasis: rear head)
  • Upper back

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Description

  • Place a bench between two cable columns and lie on your stomach on the bench.
  • Hold the cable-handles in the opposite hands.
  • Pull the handles out and up until they are level with the shoulders.
  • Return slowly to the ground.

ProTip

  • As you lift the weight, lift your arms straight out to the sides, making a "t" with your body

Mistakes

  • Cocking the head back
  • Arms coming up and back too close to the torso instead of straight out to the sides