- What muscles does the Cable Supine Reverse Fly work?
- The Cable Supine Reverse Fly primarily targets the shoulder muscles, with a strong emphasis on the rear deltoids. It also engages the upper back muscles, especially the rhomboids and trapezius, to help improve posture and shoulder stability.
- What equipment do I need for the Cable Supine Reverse Fly and are there alternatives?
- You’ll need a bench and cable machine setup for this exercise. If you don’t have access to cables, resistance bands anchored low can be used as a substitute, though the resistance curve will feel slightly different.
- Is the Cable Supine Reverse Fly suitable for beginners?
- Yes, beginners can perform this exercise, but it’s important to start with a light weight to focus on form. Pay attention to controlled movements and avoid jerking the cables to reduce strain on the shoulder joints.
- What are common mistakes to avoid when doing the Cable Supine Reverse Fly?
- One common mistake is locking out the elbows, which can strain the joint and reduce shoulder engagement. Another is pulling too quickly without squeezing the shoulder blades, which limits muscle activation and reduces effectiveness.
- How many sets and reps should I do for the Cable Supine Reverse Fly?
- For general strength and muscle tone, aim for 3 sets of 10–15 reps with a manageable weight. Adjust volume based on your goals—higher reps for endurance and lower reps with more resistance for strength.
- How can I perform the Cable Supine Reverse Fly safely?
- Keep your core engaged to protect your lower back and maintain a slight bend in the elbows throughout the movement. Avoid using momentum, and choose a resistance level that allows you to execute each rep with controlled form.
- Are there variations or modifications for the Cable Supine Reverse Fly?
- You can perform the exercise seated or standing with cables or resistance bands for a different angle of resistance. Adjusting the bench incline or using single-arm movements can also help target specific muscles more intensely.
