Cable Rear Delt Fly: Are you swinging your body to pull?
Keep your body still and open your arms out to the sides. Do not swing your body to create momentum.
How to fix it
- Stand with your feet flat on the floor.
- Keep your body still as you pull the handles out to the sides to open your arms.
- Bring your arms back together in front of your body to return to the starting position.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 13 reps in each set at 5kg as planned in your last workout, the app keeps the weight the same and increases your reps to 14. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreShould you keep your elbows straight?
Sources differ slightly. One study had participants keep their elbows slightly bent throughout the movement. Some sources suggest keeping your arms straight or slightly bent. Either way, do not bend your elbows further as you pull.
See this exercise in detail
More on the same body part
Sources
- Bergquist R et al., Journal of Human Kinetics (2018)
- NSCA, Basics of Strength and Conditioning
- NSCA, TSAC Module 3.0-3.3 · Body Position
- ACE, Exercise Library · Reverse Fly
- ExRx.net, Cable Isolateral Reverse Fly
- NCSF, Proper Lifting Technique
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.