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exercises

Cable Bent-Over Reverse Fly

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How to: Cable Bent-Over Reverse Fly

Primary Muscles Used:Shoulders, Rhomboids

Exercise Families:Transverse Extension

Equipment:Dual Cable

Trainer:Kayla Itsines

  1. Remove all attachments and set the cable pulley at the bottom of the pole. Stand centred between the cables, facing inwards, and grasp the left cable end in your right hand, and the right cable end in your left hand. Take a small step backwards and plant your feet on the floor shoulder-width apart. Hinge forward from your hips so that your torso is parallel to the floor, ensuring that your shoulders are aligned with the poles. Bend your knees slightly and extend your arms to hold the cable ends directly below your chest. This is your starting position.
  2. Inhale. Exhale. While maintaining a slight bend in your elbows, raise the cable ends outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.
  3. Inhale. Gently lower the cable ends to return to the starting position. Repeat for the specified number of repetitions.

Alternative Exercises for Dual Cable

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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