The rear deltoid is the muscle located at the back of your shoulder. It is responsible for shoulder extension and external rotation. Strengthening your rear deltoids is crucial for a balanced shoulder workout routine. One of the best ways to train your rear delts is with the use of a cable machine. In this article, we will discuss how to perform rear delt exercises with a cable machine.
Rear Delt Fly with Cable
The rear delt fly is a great exercise for targeting the rear deltoids. To perform this exercise, stand facing the cable machine with your feet shoulder-width apart. Hold the cable handles with an overhand grip and extend your arms in front of you. Slowly pull the cables back, keeping your elbows straight, until your arms are in line with your body. Hold for a second and slowly return to the starting position. Repeat for 10-12 repetitions.
Reverse Fly with Cable
The reverse fly is another great exercise for targeting the rear deltoids. To perform this exercise, stand facing away from the cable machine with your feet shoulder-width apart. Hold the cable handles with an overhand grip and extend your arms in front of you. Slowly pull the cables back, keeping your elbows straight, until your arms are in line with your body. Hold for a second and slowly return to the starting position. Repeat for 10-12 repetitions.
Bent Over Reverse Fly with Cable
The bent over reverse fly is a variation of the reverse fly that targets the rear deltoids and upper back. To perform this exercise, stand facing away from the cable machine with your feet shoulder-width apart. Bend forward at the hips, keeping your back straight, and hold the cable handles with an overhand grip. Slowly pull the cables back, keeping your elbows straight, until your arms are in line with your body. Hold for a second and slowly return to the starting position. Repeat for 10-12 repetitions.
Single Arm Rear Delt Fly with Cable
The single arm rear delt fly is a great exercise for targeting each rear deltoid individually. To perform this exercise, stand facing the cable machine with your feet shoulder-width apart. Hold one cable handle with an overhand grip and extend your arm in front of you. Slowly pull the cable back, keeping your elbow straight, until your arm is in line with your body. Hold for a second and slowly return to the starting position. Repeat for 10-12 repetitions and switch arms.
Conclusion
Training your rear deltoids is important for a balanced shoulder workout routine. Cable machines are a great way to target your rear deltoids and add variety to your workout. Incorporate these exercises into your workout routine and watch your rear deltoids grow.
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