How do you train rear delts with cable?

Should you go heavy on cable flys?

You also don’t need to do cable flies at a heavy weight, you should focus more on the movement and muscle activation rather than how heavy you can lift for best results.

Is it worth training rear delts?

The posterior, or rear, delts are important shoulder muscles used in many pulling movements, and they’re important shoulder stabilizers as well. It makes sense to strengthen them for healthy shoulder mobility.

Are cable flys worth it?

Cable chest flys are also a great way to work your pectoral muscles while sparing your joints. “One of the main functions of the chest muscles is to adduct your arm across your body,” says Beachbody fitness expert Cody Braun. “That’s exactly what the cable chest fly does.

Are cable or dumbbell flys better?

So, which is better? It depends on where you are with your workouts. For those needing to work on mind-muscle connection, go with the cable crossover. For those looking to overload the muscle, go for the dumbbell fly.

Is rear delt fly machine good?

The rear delt fly is an effective and versatile upper back exercise thatcan be accomplished with dumbbells or a pec fly/delt fly machine. The rear delt fly with a fly machine specifically targets muscle groups in the upper back.

Are cable flys better than dumbbell?

The biggest advantage of doing flyes with cables is it that it puts consistent tension on the chest muscles. Thus, you are stimulating the pecs throughout the range of motion. As a result, you get superior chest development and even greater pumps.

Can you get a big chest from just cable flys?

Instead, to build a bigger and stronger chest effectively and safely, do standing cable flyes. This machine move keeps tension on your chest muscles for both the lifting and lowering parts of each rep, which isn’t the case with free weights.

Can cable flys build mass?

This Exercise is an Effective Way to Strengthen your Chest Muscles. Cable flyes are an effective way to strengthen your chest muscles and an alternative to the bench press. They are a great exercise for building strength in your upper body, especially the chest area.

How many reps should I do for cable fly?

Just 2 or 3 sets of 8-12 reps should put you nicely where you want to be for flyes, incorporating a different variety every few weeks on your program to give a maximum amount of stimulation.

Is cable fly better than bench?

The bench press beat flys in terms of average muscle activation for all target muscle groups, including the pecs: see the data below. Flys did stimulate the biceps more. Interestingly, biceps activity was actually likely high enough to stimulate muscle growth with the flys.

Should you go heavy on dumbbell flys?

Use Less Weight When Doing Dumbbell Flyes

Through the rest of the range of motion, it can, but at either end of a standard dumbbell fly on a flat bench, your pecs are going to be completely deactivated. Adding more weight doesn’t help. That’s actually the most common reason for injury in any chest fly.

Should chest flys be heavy?

If you’re doing dumbbell chest flies as a way to open up your chest muscles, consider using lighter weights, or even no weights. That can help you to get the full range of motion from the move without overextending. Extending too far may lead to an injury.

Do flies build a big chest?

“Chest flys are one of the most effective exercises for building your chest. But if you don’t do them correctly, they’ll end up working other muscles like your shoulders instead of your chest. There’s 5 common form mistakes almost everyone makes on the chest flyes exercise.

Do you keep arms straight on chest flys?

Keeping a slight bend in both elbows throughout the entire chest fly exercise is important for safety. Never lock your arms, and never let your wrists twist or drop. During the lowering portion of the exercise, don’t drop the weights any lower than shoulder height; doing so could put too much pressure on your joints.

Should you arch your back on chest flys?

Keep your spine straight when doing the movement. This exercise will work on different muscles of your body to keep you stable, improving core strength. For that, you should choose an even lighter weight than the normal dumbbell fly.

Why you should not arch your back?

Too much arching over the long term can cause back pain and injury. Hyperlordosis, or having too much curve in your back, can result in pain, a slipped disc, or other spinal injury. Most often, lordosis is the long-term result of bad posture.

Where should I feel bent over flys?

The bent-over dumbbell reverse fly, also known as the rear delt raise or the rear delt fly, is a weight training exercise that targets your upper back muscles and shoulder muscles, particularly the posterior deltoids, or rear deltoids, on the backside of your shoulders.

Should you retract your scapula when doing flys?

Bear in mind you have to retract your scapula in your initial position. This will put your chest in its most advantageous state. Keep your lats as tight as possible then focus on squeezing your biceps together while keeping your shoulders rolled back and down.