Скачать или смотреть Bent Over Single-Arm Rear Delt Cable Fly | SFS Exercise Library

The Bent Over Single Arm Rear Delt Cable Fly is an excellent exercise for targeting the rear deltoids and upper back, helping you achieve a balanced and strong shoulder profile. It's a must-do for comprehensive shoulder development.
Set Up: Attach a single handle to the low pulley of a cable machine. Stand with your feet shoulder-width apart, facing the machine, and bend at the hips until your torso is almost parallel to the floor.
Starting Position: Grasp the handle with one hand, allowing your arm to hang straight down. Keep your back flat and your core engaged.
Execution: Lift the handle out to the side, keeping a slight bend in your elbow. Focus on squeezing your shoulder blade at the top of the movement.
Form Check: Keep your torso stable and avoid rotating your body. Your head should remain in a neutral position, aligned with your spine.
Lowering the Weight: Slowly lower the handle back to the starting position, maintaining control and keeping your back flat.
Repetitions: Aim for 3 sets of 12-15 repetitions on each arm, concentrating on maintaining good form throughout each set.