Reverse Cable Fly – Low to High ♠ Training for Pull Ups 101Derek Opperman
Exercise Video Demo: The next video in our Training for Pull Ups 101 series shows you how to do the Reverse Cable Fly ( Low to High ) using the Freemotion® Cable Machine. You can also do this exercise with a standard cable machine set up if your gym doesn’t have a Freemotion® machine. Training for Pull Ups 101 Because pull ups are one of the best upper body exercises you can do, they’re definitely an exercise you should be incorporating into your workouts whether you goal is to build muscle or lose weight and get leaner. Like with any exercise in the gym or any muscle group you’re training, practice makes perfect. You won’t reap the full benefits of an exercise or movement if you’re not executing it with proper form. Most people think that training for pull ups means doing them overand over again until you can bust out as many sets aspossible, and that’s not the case. Understanding and strengthening key muscle groups used for completing a pull up is key. What Is The Rotator Cuff The Rotator Cuff is a group of muscles and tendons which function to stabilize the shoulder. Rotator Cuff injuries are all to common. They’re usually the result of excessive strain from overhead motions or forcefull pulling motions. ANY pull ups exercise is engaging the muscles and tendons of the Rotator Cuff so it’s especially important that you understand how to properly train and strengthen them first, before going crazy on the pull ups bar!
Reverse Cable Fly Exercise – Low To High
- Set either cable pulley slightly higher than shoulder height, and attach a handle to each cable. Get your gloves for pull ups on, and you’re ready to start.
- Grab each handle with the opposite hand. Pull the handles out until your arms are fully extended directly in front of you and pull your shoulder blades back and down. This is your starting position.
- Pull your arms out to your sides in a slight downward motion (this is the “low” part of the exercise). Create an arc like motion raising your hands above your head in a slow and controlled movement. ( this is the “high” part of the exercise.) 4. Lower back down and return to starting position with your arms extended in front of you.
Tips for Reverse Cable Fly Low To High
- Keep your abs tight at all times.
- Opt for a light weight on the weight stack. This is a very small muscle group your focusing on. More weight can lead to injury.
- If you’re unfamiliar with cable machine exercises, it’s best to work with your Personal Trainer to learn proper form.
- Do not use fast jerking motions. If you find yourself “tugging” to much, that means you’re using too much weight. This should be a very slow and controlled movement.