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One-Arm Rear Delt Cable Flyes for Stronger Shoulders

The rear delts often take a backseat to the more visible front and middle deltoids. Get your shoulders back in balance for a more complete physique and less risk of injury with one-arm rear delt cable flyes.

One-Arm Rear Delt Cable Flyes for Stronger Shoulders

If you're currently neglecting your posterior deltoids (aka "rear delts") in the gym, it's time to take a page out of the powerlifters' playbook.

If you look at the training program of pretty much any serious powerlifter, you're likely to see dedicated rear delt work – usually some sort of reverse flye movement with dumbbells or on a rear delt flye machine. The reason for this is simple: When bench-pressing extremely heavy weight, you want the muscles on the posterior side of the body to be strong and provide stability while the pecs, front delts and triceps exert tremendous force to press the bar off the chest. A weak pair of rear delts can spell trouble when you're trying to bench press 400+ pounds; a failed attempt is the likely result, and maybe a serious shoulder injury, too.

It's not much different for the non-powerlifter who likes to go hard on chest day with a variety of presses and flyes. You may not be hitting 400 pounds on bench, but it doesn't matter

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