Cable Overhand Grip Bent-Over Rear-Delt Fly
The Cable Overhand Grip Bent-Over Rear-Delt Fly is a compound exercise that mainly works the shoulders, with help from the traps and back. You'll need: cable machine and single handle attachment.
Required Equipment
Cable Overhand Grip Bent-Over Rear-Delt Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
How to do the Cable Overhand Grip Bent-Over Rear-Delt Fly
Attach handles to the low pulleys and cross the cables in front of you.
Stand facing the cable machine, hinge at your hips, and keep your back flat.
Hold the opposite handles with an overhand grip and let your arms hang down.
Exhale and pull your arms out and up in a wide arc, squeezing your shoulder blades together.
Inhale as you slowly return your arms to the starting position with control.
Cable Overhand Grip Bent-Over Rear-Delt Fly FAQs
What muscles does the Cable Overhand Grip Bent-Over Rear-Delt Fly work?
The Cable Overhand Grip Bent-Over Rear-Delt Fly mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Cable Overhand Grip Bent-Over Rear-Delt Fly?
Cable machine and single handle attachment.
Is the Cable Overhand Grip Bent-Over Rear-Delt Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Overhand Grip Bent-Over Rear-Delt Fly go on?
It belongs on pull day in a push/pull/legs routine.
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