Who Should Do?
Bodybuilders
Bodybuilders are notorious in the fitness world for establishing impressive and dominating physiques. These gym-goers and lifters actively participate in training to promote hypertrophy and develop these award-winning muscled appearances.
Establishing a record-breaking physique, including hypertrophy of the deltoid muscle, is no simple task. That’s why bodybuilders must insert exercises like the standing cable rear delt fly. This exercise better targets muscles like the posterior deltoids to promote hypertrophy.
Lifters Wanting Bigger Shoulders
Any lifter wanting to develop bigger, more defined shoulders should prioritize the standing cable rear delt fly. This exercise is necessary for targeting the posterior delts and engaging the upper trapezius muscles to promote muscle growth.
Shoulder development can be tricky since there are three different heads to activate when it comes to the deltoid muscle. Not every shoulder exercise engages all three deltoid heads.
We now know that the standing cable rear delt fly comes in handy to activate the posterior deltoid head.
To target other parts of the deltoid, consider adding other exercises to your routine. For example, the overhead press targets the anterior deltoids, and the lateral raise activates the medial deltoid.
Individuals Looking To Improve Posture
Many things, including weak muscles or muscular imbalances, can cause poor posture. The way you sit can also contribute to poor posture in your everyday life. This can have a detrimental effect on your physical fitness.
Exercises like the standing cable rear delt fly aid in developing stronger muscles to support good posture. There are also rear delt bodyweight exercises that can be done at home for individuals without gym memberships. Fixing sitting posture and strengthening these muscles can be productive ways to correct rounded shoulders and forward head posture.
Who Should Not Do?
Anyone With An Upper Body Injury
You may need to avoid this exercise if you have an upper-body injury. Whether it be a shoulder, wrist, or upper back injury, this exercise can place unnecessary tension on these areas.
When injured, it is highly recommended that you seek the help of a healthcare professional, like a physical therapist. They will be able to guide you if you need to reduce the strain or stress on the affected area. We want to avoid causing an increase in inflammation and pain, potentially risking further injury.
Benefits Of The Exercise
Supports Shoulder Function
The posterior deltoid supports shoulder function, including horizontal adduction, internal rotation, and joint flexion. This means moving your arm out to the side, turning it inward, and raising it above your head. During pulling movements, the rear delt stabilizes the shoulder joint when bearing heavy loads and when lifting objects.
Weak deltoid muscles can affect daily movements. Healthy shoulders help us perform numerous daily actions, such as lifting groceries and opening a car door. Performing exercises like the standing cable rear delt fly is a good way to prevent weak shoulders from affecting our day-to-day lives.
Reduces Lower Back Strain
Lower back pain affects close to 10% of the world’s population. A strong and healthy upper back can reduce strain on the lower back. In conjunction with exercises that target the lower back, training the upper back, shoulders, and neck can decrease lower back pain.
The standing cable rear delt fly actively targets the posterior deltoids and upper trapezius. Inserting this exercise into your workout routine, in combination with lower back exercises, can be more effective in reducing lower back pain.
Improves Posture
Strengthening the posterior deltoids and upper trapezius can improve posture. These muscles support correct posture in different ways.
The posterior deltoid stabilizes the shoulder joint, preventing the shoulders from rounding forward. It works alongside muscles like the upper trapezius to keep the shoulders back and reduce forward head posture. The upper trapezius supports the spine; strengthening it reduces poor posture habits like hunching.
Poor posture can have negative effects if unaddressed, like reduced mobility and muscle strength. It can also cause discomfort and pain in the lower back, neck, and shoulders. Strengthening these areas and incorporating correct posture in your day-to-day life can improve posture.
Frequently Asked Questions
The standing cable rear delt fly effectively targets the posterior deltoids and upper trapezius muscles. It is a must-add to any lifter training program for its benefits in improving posture and physique.
The noteworthy disadvantage of the standing cable rear delt fly is access to a dual cable pulley machine may be inconsistent. Lifters may not have access to one or may find that it is constantly being used.
The standing cable rear delt fly is associated with numerous benefits. From improving posture to supporting shoulder function, this is an excellent exercise that all lifters should prioritize.
This exercise targets the upper body muscles, primarily the posterior deltoid. It also engages the upper trapezius as a secondary muscle to establish the crossover movement.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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