Exercise Library - Learn how to perform exercises with perfect technique

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Primary Muscle

Posterior Deltoids

Secondary Muscle

Rhomboids
Trapezius

1 Arm Reverse Fly - Cables

Set the cable to its lowest setting, attach the single handle and stand side on to the cable machine.

Bend your knees slightly and lean forwards from the hips so that you are facing the ground. Make sure that you keep your back as straight as possible. Take hold of the handle with the hand that is furthest from the cable so that the palm of your hand is facing inwards.

Raise your arm up and out to the side, keeping it straight and in-line with your shoulder. Take your arm up as high as you can with our rotating your back. Now slowly lower the weights back down again.

Repeat for your other arm.

Do keep your back straight Do keep facing the ground Do squeeze your shoulder blades together at the top of the movement Do breathe out on the way up and in on the way down Do lower the handle down slowly	Don't swing your arm Don't rotate your back to help the movement Don't hold your breath Don't use your lower back to aid the exercise Don't arch your back

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