Cable Machine Exercises: Reverse Cable Fly

The reverse cable fly is a moderately challenging exercise that requires the use of a cable machine. These pieces of exercise equipment can typically only be found in your local gym. Be sure to use care when adjusting the arms of the cable machine. The pin that holds the arm in place should fit securely in position in order to ensure optimal results and prevent possible injury.

About the Reverse Cable Fly

The reverse cable fly can be used to strengthen and tone the muscles of the upper back and shoulders. This not only to tones your upper body, but can also be used as a way to control your weight. Research has found that high muscle mass is linked to a similarly high metabolic rate, which results in an increase in the number of calories that are burned over the course of a day.

Preparing for the Reverse Cable Fly

Before performing the reverse cable fly, you will first need to set up the equipment properly. Start by pulling out the pin that holds the arm of the cable machine in place, and rotate the arm until it is at shoulder height. Be sure to do this to the other arm of the cable machine as well. If you still have confusion regarding the setup of the cable machine, consult with a personal trainer or gym employee for additional instruction.

Performing the Reverse Cable Fly

To perform the reverse cable fly, start by standing tall in front of the cable machine with both feet planted firmly on the ground. Reach out with your right hand to the handle of the left arm of the cable machine. Similarly, grab the right handle of the cable machine with your left hand. Your arms should at this point be crossed in front of your body. Keeping your arms as striaght as possible, uncross your arms, bringing your right arm straight out to the side at the level of your shoulder, while at the same time bringing your left arm out to the side at shoulder height. Relax your arms, allowing them to slowly go back to the original position. Do another nine repetitions of the exercise, rest, and repeat for best results.

Increasing the Intensity

One great way to increase the intensity of the reverse cable fly is to perform the exercise while standing on top of a Bosu. A Bosu is a piece of exercise equipment that provides an unstable working surface to users. This requires you to engage the muscles of your core, thus making the exercise much more difficult. Bosus can typically be found at most gyms, but can also be found at home improvement or sporting goods stores.


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