Most people hit the gym to build their chest, arms or legs, but often, they forget about their shoulders. Strong shoulders not only improve your overall physique but also help maintain good posture. The single arm rear delt cable fly is an excellent exercise that targets the rear delts, upper back, and rotator cuff muscles. It is easy to perform and can be done with a cable machine or resistance band.
Why Should You Do Single Arm Rear Delt Cable Fly?
The shoulder joint is one of the most mobile joints in the human body, and it is susceptible to injuries if not trained properly. Neglecting shoulder exercises can lead to poor posture, shoulder pain, and even impingement syndrome. The single arm rear delt cable fly targets the rear deltoids, which are often overlooked in traditional shoulder exercises. The rear delts play a vital role in stabilizing the shoulder joint, preventing injuries, and improving posture.
How To Do Single Arm Rear Delt Cable Fly?
Start by attaching a D-handle to a cable machine or resistance band at shoulder height. Stand with your side facing the machine and grab the handle with one hand. Keep your feet shoulder-width apart, and your knees slightly bent. Position your arm straight out in front of you, with your palm facing down. This is your starting position.
Slowly raise your arm out to the side, keeping your elbow slightly bent. Continue lifting your arm until it is parallel to the ground. Pause for a second at the top of the movement, then slowly lower your arm back to the starting position.
Complete 10-12 reps on one side before switching to the other side. Aim for 3-4 sets on each side, with 30-60 seconds of rest between sets.
Tips To Maximize Your Workout
Here are some tips to help you get the most out of your single arm rear delt cable fly:
- Focus on the movement and avoid swinging your arm.
- Keep your core engaged throughout the exercise to maintain good posture.
- Use a weight that challenges you but allows you to perform the exercise with proper form.
- Do not lift your arm above your shoulder level, as it can put unnecessary stress on your rotator cuff muscles.
- Breathe in as you lower your arm and breathe out as you raise it.
- Vary your grip and hand position to target different areas of your rear delts.
Conclusion
The single arm rear delt cable fly is an excellent exercise for building strong shoulders, improving posture, and preventing injuries. It is easy to perform and can be done with a cable machine or resistance band. Remember to focus on the movement, keep your core engaged, and use a weight that challenges you but allows you to perform the exercise with proper form. Incorporate this exercise into your shoulder routine, and you will see the results in no time.