Bent Over Low Cable Reverse Fly (Build Strong Rear Delts!)

Are you looking for an exercise to target your shoulders and improve your overall fitness level? Look no further than the Bent Over Low Cable Reverse Fly! This exercise is designed to target the muscles in your shoulders, making it an excellent addition to any workout routine. Here at FitGAG, we’ve put together our expert guide to help you master the Bent Over Low Cable Reverse Fly and achieve your fitness goals.

Table of Contents show

Exercise Information

The Bent Over Low Cable Reverse Fly is a resistance training exercise that targets the muscles in the upper back and shoulders. This exercise involves using a cable machine to add resistance throughout the entire range of motion, increasing muscle activation in the targeted muscle groups. Let’s dive into some general information about this exercise:

Level

The Bent Over Low Cable Reverse Fly is a beginner-level exercise that is suitable for individuals of all fitness levels.

Equipment

To perform the Bent Over Low Cable Reverse Fly, you will need a cable machine.

Type of Exercise

The Bent Over Low Cable Reverse Fly is an isolation exercise that targets the muscles in the upper back and shoulders, involving a single-joint movement that mainly focuses on one specific muscle group.

Bent Over Low Cable Reverse Fly: Working Muscles

The Bent Over Low Cable Reverse Fly is an isolation exercise that primarily targets the muscles of the upper back and shoulders. This exercise involves using a cable machine to add resistance to the traditional reverse fly motion. In this section, we will discuss the primary and secondary muscle groups that are involved during the Bent Over Low Cable Reverse Fly exercise.

Primary Muscle Group: Upper Back

The primary muscle group targeted during the Bent Over Low Cable Reverse Fly exercise is the upper back, including the rhomboids and rear deltoid muscles. These muscles are responsible for pulling the shoulder blades apart, which is the primary motion of the Bent Over Low Cable Reverse Fly exercise.

Secondary Muscle Group: Shoulders

In addition to the primary muscle group, the Bent Over Low Cable Reverse Fly exercise also engages the muscles of the shoulders. The rotator cuff muscles and middle deltoid muscles are engaged during the pulling motion to stabilize the joint and maintain proper posture.

By engaging both the primary and secondary muscle groups, the Bent Over Low Cable Reverse Fly exercise provides a comprehensive upper body workout. This makes it an effective exercise for building upper back and shoulder muscle strength and size, improving posture and stability, and developing functional fitness for activities in daily life.

Stay tuned for the next section, where we will discuss the benefits of the Bent Over Low Cable Reverse Fly exercise.

Benefits of Bent Over Low Cable Reverse Fly

Bent Over Low Cable Reverse Fly is an exercise that targets your upper back and shoulder muscles and offers several benefits. Here are five benefits of incorporating this exercise into your fitness routine:

Improved Posture: Bent Over Low Cable Reverse Fly helps improve your posture by strengthening your upper back muscles and improving your overall upper body alignment.
Enhanced Muscle Recruitment: Bent Over Low Cable Reverse Fly engages more muscles in your upper back and shoulders, which can help improve overall functional strength and movement patterns.
Increased Range of Motion: Bent Over Low Cable Reverse Fly allows you to work your upper body through a full range of motion, which can help improve your overall upper body flexibility.
Reduced Risk of Injury: Bent Over Low Cable Reverse Fly can help improve your overall joint stability and reduce the risk of injury and strain on your upper back and shoulder muscles.
Variation and Progression: Bent Over Low Cable Reverse Fly can add variation to your upper body workouts, which can help prevent boredom and stimulate new muscle growth. Additionally, the exercise can be made more challenging by using a heavier cable or increasing the number of reps.

By incorporating Bent Over Low Cable Reverse Fly into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

Bent Over Low Cable Reverse Fly: Step-by-Step Instructions

The Bent Over Low Cable Reverse Fly is an exercise that targets your rear shoulder muscles. Here are the step-by-step instructions for performing the Bent Over Low Cable Reverse Fly:

Starting Position:

Attach a handle to a low cable pulley machine.
Stand with your feet shoulder-width apart and bend over at the waist, keeping your back straight.
Grasp the handle with both hands and keep your arms straight.

Now, let’s move on to the step-by-step instructions for the Bent Over Low Cable Reverse Fly:

Begin by pulling the handle towards your body, keeping your arms straight as you do so.
Pause briefly at the end of the movement, when your hands are just outside your chest.
Slowly release the cable and bring your arms back to the starting position.

MUST READ Seated Bent Over Rear Delt Raise (Develop Strong Shoulders!)

Repeat the movement for the desired number of repetitions.

Bent Over Low Cable Reverse Fly – Proper Form and Technique

The Bent Over Low Cable Reverse Fly is an effective exercise that targets the muscles in the back and shoulders. This exercise is performed using a cable machine, and proper form and technique are important to avoid injury and achieve maximum results.

Starting Position

Stand with your feet shoulder-width apart and the cable machine set to a low weight.
Bend your knees slightly and lean forward, keeping your back flat.
Engage your core muscles and maintain a stable base.

Proper Form and Technique

Pull the Cables Apart: Pull the cables apart by moving your arms away from each other, squeezing your shoulder blades together.
Keep Your Arms Straight: Keep your arms straight and your elbows slightly bent throughout the exercise, using your upper body muscles to control the movement.
Return to the Starting Position: Return to the starting position by bringing your arms back together in front of your body.
Breathe Deeply: Breathe deeply and regularly throughout the exercise to maintain your energy and focus.
Gradually Increase Intensity: Gradually increase the weight or sets of the exercise over time as your upper body muscles become stronger.
Incorporate into Your Routine: The Bent Over Low Cable Reverse Fly can be a great addition to your upper body training routine, helping you to build strength and muscle effectively.

By following these tips, you can perform the Bent Over Low Cable Reverse Fly with proper form and technique, building and strengthening your back and shoulder muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your breathing, and gradually increase the difficulty and intensity of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your Bent Over Low Cable Reverse Fly Workouts

The Bent Over Low Cable Reverse Fly is a resistance cable exercise that primarily targets the muscles of the upper back, specifically the rhomboids and rear deltoids. In this section, we will discuss how to properly incorporate the Bent Over Low Cable Reverse Fly into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the Bent Over Low Cable Reverse Fly, it is recommended to perform this exercise 2-3 times a week. However, it is important to listen to your body and avoid overtraining. If you feel any pain or discomfort, stop the exercise immediately. You can also alternate between the Bent Over Low Cable Reverse Fly and other upper back exercises, such as seated cable rows or bent-over barbell rows.

Progressive Overload

To progress with the Bent Over Low Cable Reverse Fly, it is important to gradually increase the difficulty of the exercise over time. Start with a lighter cable resistance and gradually increase the resistance as you become stronger. Another way to progress is to decrease the rest time between sets or increase the number of repetitions. Gradually increase the resistance and reps/sets and avoid adding too much too quickly.

Mix It Up

To prevent boredom and keep your Bent Over Low Cable Reverse Fly workouts fresh, it is important to mix up your exercise routine. You can perform the Bent Over Low Cable Reverse Fly with different types of cables or vary the number of reps and sets. You can also incorporate other upper back exercises, such as face pulls or reverse flyes.

Proper Form

Proper form is essential when performing the Bent Over Low Cable Reverse Fly to avoid injury and get the most out of the exercise. Start by standing with your feet shoulder-width apart and holding the cable handle in both hands. Bend forward at your waist and keep your back straight. Your arms should be in line with your shoulders and your elbows slightly bent. Pull the cable back and out to your sides, keeping your elbows in line with your shoulders. Squeeze your shoulder blades together at the end of the movement. Return to the starting position by slowly bringing the cable back in. Keep your core engaged and your back straight throughout the movement.

Track Your Progress

To ensure you are making progress and staying on track with your Bent Over Low Cable Reverse Fly workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the cable resistance, reps, and sets for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the Bent Over Low Cable Reverse Fly into your upper back workout routine can be a great way to build strength and improve your posture. By following these tips for frequency, progressive overload, and proper form, you can ensure that you are getting the most out of your Bent Over Low Cable Reverse Fly workouts and reaching your fitness goals.

Mistakes of Bent Over Low Cable Reverse Fly Exercise

The Bent Over Low Cable Reverse Fly exercise is a great way to target your upper back, shoulders, and improve your posture. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during the Bent Over Low Cable Reverse Fly exercise:

Not using proper form: Using poor form during the Bent Over Low Cable Reverse Fly exercise can reduce its effectiveness and increase the risk of injury. It’s essential to maintain proper alignment of the shoulders, elbows, and wrists throughout the exercise.
Using too much resistance: Using too much resistance during the Bent Over Low Cable Reverse Fly exercise can increase the risk of injury and reduce its effectiveness. Instead, focus on using a cable with appropriate resistance that allows you to maintain proper form.
Not using a full range of motion: Neglecting to use a full range of motion during the Bent Over Low Cable Reverse Fly exercise can reduce its effectiveness. Make sure to fully extend your arms in front of your body before returning to the starting position.
Not engaging the upper back muscles: Engaging the upper back muscles is essential to ensure that you are targeting the correct muscles during the Bent Over Low Cable Reverse Fly exercise. Failure to engage these muscles can reduce the effectiveness of the exercise.
Not using proper breathing: Using improper breathing technique during the Bent Over Low Cable Reverse Fly exercise can reduce its effectiveness and increase the risk of injury. Make sure to exhale as you pull the cable apart and inhale as you return to the starting position.

MUST READ Cable Rear Delt Fly: Benefits and How to Do It Correctly

By avoiding these common mistakes, you can ensure that you are getting the most out of your Bent Over Low Cable Reverse Fly exercise while reducing the risk of injury. Remember to use proper form, use an appropriate resistance, use a full range of motion, engage the upper back muscles, and use proper breathing throughout the exercise. With consistent practice, you can improve your upper back strength and develop better posture with the Bent Over Low Cable Reverse Fly exercise.

Bent Over Low Cable Reverse Fly: Add Challenge to Your Upper Body Training

Bent Over Low Cable Reverse Fly is a great exercise to help target and strengthen your upper back and shoulder muscles. However, doing the same exercise every day can become monotonous over time. Here are some variations to add challenge and variety to your training routine and challenge your upper body muscles in different ways:

Single-Arm Bent Over Low Cable Reverse Fly

This variation involves performing the exercise with one arm at a time, which adds more challenge to your balance and stability and targets your upper back and shoulder muscles from a different angle. Be sure to keep your core engaged and your knees slightly bent as you perform the exercise.

Bent Over Low Cable Reverse Fly with Resistance Bands

This variation involves using heavier resistance bands to add extra resistance and challenge your upper back and shoulder muscles. Be sure to use proper form and technique and avoid jerking or pulling the bands.

Bent Over Low Cable Reverse Fly with Pause

This variation involves pausing for a few seconds at the end of each repetition, which challenges your upper back and shoulder muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your knees slightly bent throughout the exercise.

Bent Over Low Cable Reverse Fly with Isometric Hold

This variation involves holding the fully contracted position of the exercise for a few seconds, which challenges your upper back and shoulder muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your knees slightly bent throughout the exercise.

Bent Over Low Cable Reverse Fly with Overhead Press

This variation involves adding an overhead press to the exercise, which targets your upper back and shoulder muscles and improves your overall upper body strength and stability.

Incorporating these variations into your Bent Over Low Cable Reverse Fly routine can help you add challenge and variety to your upper body training and achieve greater gains in overall upper body strength and athletic performance. As always, make sure to use proper form and technique to avoid injury.

Bent Over Low Cable Reverse Fly: 5 Alternatives to Strengthen Your Shoulders

The Bent Over Low Cable Reverse Fly is a great exercise for strengthening your shoulders and improving your posture. However, if you’re looking to mix up your routine or add some variety, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your shoulders and can help you build strength and improve your posture.

Dumbbell Shoulder Press

Dumbbell shoulder press is a great exercise for targeting your shoulders and building strength.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Press the weights up above your head and slowly lower them back down.
Repeat for the desired number of repetitions.

Front Raises

Front raises are a great exercise for targeting your shoulders and building strength.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Raise the weights up in front of your body and slowly lower them back down.
Repeat for the desired number of repetitions.

Lateral Raises

Lateral raises are a great exercise for targeting your shoulders and building strength.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Raise the weights up to the sides of your body and slowly lower them back down.
Repeat for the desired number of repetitions.

Upright Rows

Upright rows are a great exercise for targeting your shoulders and building strength.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Lift the weights up towards your chin, keeping your elbows close to your body.
Lower the weights back down and repeat for the desired number of repetitions.

Reverse Flys

Reverse flys are a great exercise for targeting your shoulders and building strength.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Lift the weights up and out to the sides, keeping your arms straight.
Lower the weights back down and repeat for the desired number of repetitions.

Incorporating these alternatives to Bent Over Low Cable Reverse Fly exercises into your routine is a great way to strengthen your shoulders and improve your posture. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

Bent Over Low Cable Reverse Fly: Tips and Tricks for Building Stronger Shoulders and Upper Back

The Bent Over Low Cable Reverse Fly is a great exercise for targeting your shoulders and upper back muscles. In this section, we’ll share some tips and tricks to help you perform the Bent Over Low Cable Reverse Fly correctly and get the most out of it.

Warm-Up: Before performing the Bent Over Low Cable Reverse Fly, it’s important to warm up your entire upper body. You can do this by performing some light cardio or dynamic stretching, such as arm circles.
Use the Right Equipment: To perform the Bent Over Low Cable Reverse Fly, you need a cable machine. Make sure you choose the right weight for your needs and follow the manufacturer’s instructions for use.
Proper Form: Maintaining proper form is crucial when performing the Bent Over Low Cable Reverse Fly. Begin by standing with your feet shoulder-width apart, bent over at the waist with your arms extended, and the cable handle in each hand. Keeping your arms straight, pull the cable handles apart until your hands are at shoulder level, then slowly return to the starting position.
Engage Your Shoulders and Upper Back: To perform the Bent Over Low Cable Reverse Fly correctly, you need to engage your shoulders and upper back muscles. Focus on squeezing your shoulder blades together as you pull the handles apart.
Use the Right Repetition Range: Aim to perform 2-3 sets of 8-12 reps with the Bent Over Low Cable Reverse Fly.
Mix it Up: Mixing up your Bent Over Low Cable Reverse Fly routine can help keep your workout fresh and challenging. You can try different variations, such as changing the weight or using a different hand position.
Stretch Afterwards: After performing the Bent Over Low Cable Reverse Fly, it’s important to stretch your entire upper body, especially your shoulders and upper back.
Listen to Your Body: As with any exercise, it’s important to listen to your body and avoid pushing beyond your limits. If you feel any discomfort or pain, stop the exercise immediately.

MUST READ Shoulder Circles (Improve Shoulder Mobility) Exercise Guide!

Incorporating these tips and tricks into your Bent Over Low Cable Reverse Fly routine can help you get the most out of this exercise and achieve stronger shoulders and upper back muscles. Remember to always maintain proper form, engage your shoulders and upper back muscles, and listen to your body. With time and practice, you’ll be able to perform the Bent Over Low Cable Reverse Fly like a pro and enjoy the benefits of stronger and more toned shoulders and upper back.

Incorporating Bent Over Low Cable Reverse Fly into Your Workout Routine for Maximum Effect

Bent Over Low Cable Reverse Fly is a great exercise for improving your posture, strengthening your upper back and shoulders, and reducing the risk of shoulder injuries. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

Warm-up properly: Before doing Bent Over Low Cable Reverse Fly, it’s important to warm up your upper body with exercises like arm circles, push-ups, and shoulder rotations.
Use proper form: To perform Bent Over Low Cable Reverse Fly, stand with your feet shoulder-width apart and hold a low cable pulley with both hands. Bend at the waist, keeping your arms straight and your back flat. Pull the cable apart by squeezing your shoulder blades together and bringing your arms out to the sides. Return to the starting position and repeat.
Mix up your routine: Don’t just perform Bent Over Low Cable Reverse Fly in isolation. Mix it up by incorporating other exercises that target your upper back and shoulders, such as rows, pull-ups, and lateral raises.
Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the resistance or repetitions over time.
Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with Bent Over Low Cable Reverse Fly. Aim to perform the exercise for 2-3 sets, 1-2 times per week.
Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Inhale as you pull the cable apart and exhale as you return to the starting position.
Engage your core: To get the most out of Bent Over Low Cable Reverse Fly, make sure to engage your core muscles, including your abs and lower back. This will help you maintain proper form and prevent injury.
Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
Incorporate Bent Over Low Cable Reverse Fly into your workout routine: In addition to incorporating Bent Over Low Cable Reverse Fly into your workout routine, consider doing them as part of a superset or a circuit to challenge your muscles even more.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of Bent Over Low Cable Reverse Fly and achieving better posture, a stronger upper back and shoulders, and a reduced risk of shoulder injuries.

Ultimate Workout Plan for Bent Over Low Cable Reverse Fly

Bent Over Low Cable Reverse Fly is a great exercise for strengthening your shoulder muscles and improving shoulder stability. Here’s a one-week workout plan to help you incorporate Bent Over Low Cable Reverse Fly into your routine:

Day 1: Warm-up

Warm-up: 5-10 minutes of cardio
Bent Over Low Cable Reverse Fly: 3 sets x 12-15 reps
Dumbbell Shoulder Press: 3 sets x 10 reps
Upright Rows: 3 sets x 10 reps
Lateral Raises: 3 sets x 12 reps
Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Upper Body

Warm-up: 5-10 minutes of cardio
Bent Over Low Cable Reverse Fly: 3 sets x 12-15 reps
Dumbbell Bent Over Rows: 3 sets x 10 reps
Front Raises: 3 sets x 10 reps
Rear Delt Flyes: 3 sets x 12 reps
Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body

Warm-up: 5-10 minutes of cardio
Bent Over Low Cable Reverse Fly: 3 sets x 12-15 reps
Push-ups: 3 sets x 12 reps
Pull-ups: 3 sets x 10 reps (attempt unassisted)
Plank: 3 sets x 15-30 seconds
Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Upper Body

Warm-up: 5-10 minutes of cardio
Bent Over Low Cable Reverse Fly: 3 sets x 12-15 reps
Dumbbell Bench Press: 3 sets x 10 reps
Lat Pulldowns: 3 sets x 10 reps
Bicep Curls: 3 sets x 12 reps
Cool-down: 5-10 minutes of stretching

Remember to maintain proper form and technique when performing Bent Over Low Cable Reverse Fly. Keep your movements slow and controlled, and focus on engaging your shoulder muscles throughout the exercise. With consistent practice and effort, you’ll be able to build stronger and more stable shoulders with Bent Over Low Cable Reverse Fly.

Conclusion

Bent Over Low Cable Reverse Fly is a great exercise for anyone looking to strengthen their upper back muscles and improve their posture. It is important to use proper form and start with lighter resistance before gradually increasing the intensity to avoid injury and get the most out of the exercise. Remember to keep your movements slow and controlled throughout the exercise, and engage your upper back muscles for maximum contraction. So, if you’re ready to take your upper back workout to the next level and improve your posture, give Bent Over Low Cable Reverse Fly a try with our expert guide. Thanks for reading, and keep fit with FitGAG!

Author

Ryan Taylor
Ryan Taylor is a certified personal trainer and sports nutritionist with a Bachelor's degree in Exercise Science from the University of Texas at Austin. He also holds certifications in sports performance through the International Sports Sciences Association (ISSA) and is a certified sports nutritionist through the International Society of Sports Nutrition (ISSN). With over 12 years of experience in the fitness industry, Ryan is an expert in sports performance, weight loss, and nutrition coaching. As an author at FitGAG.com, he shares his knowledge and expertise on a variety of topics, including sports training programs, nutrition plans, and supplements for athletes.
View all posts