Pulley Bent-over Reverse Fly

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The pulley bent-over reverse fly is a workout that primarily engages the upper back muscles.

Using a pulley system, the exercise involves pulling the cables backward, targeting the rear deltoids.

This workout helps improve posture and strengthens the upper back, promoting better shoulder stability.

While the pulley also engages the biceps and trapezius muscles, its main focus remains on the upper back.

Stand with your feet shoulder-width apart, facing the pulley machine.
Grasp the handles of the pulley with an overhand grip, your palms facing down.
Bend forward at your hips, keeping your back straight and your knees slightly bent.
Extend your arms straight out in front of you, maintaining a slight bend in your elbows.
Keeping your back straight and your core engaged, squeeze your shoulder blades together as you pull the handles out to the sides.
Pause for a moment at the end of the movement, feeling the contraction in your upper back.
Slowly return to the starting position by reversing the movement, allowing your arms to come back in front of you.

Focus on maintaining a strong and stable core throughout the exercise. Engage your abdominal muscles by imagining that you are pulling your belly button towards your spine. This will help you maintain proper form and prevent any unnecessary strain on your lower back.
Start with a lighter weight and gradually increase the resistance as you become more comfortable with the movement. It’s important to find the right balance between challenging yourself and maintaining proper form. Remember, quality over quantity!
Keep your shoulders relaxed and away from your ears. Imagine that you are gently pulling your shoulder blades together as you perform the exercise. This will help you activate your upper back muscles and maximize the effectiveness of the exercise.
As you pull the handles of the pulley towards your chest, focus on squeezing your shoulder blades together. This will help you engage your rhomboids, trapezius, and posterior deltoids, giving your upper back a great workout.
Control the movement on both the concentric and eccentric phases. Avoid using momentum to swing the weight, as this can reduce the effectiveness of the exercise. Instead, focus on a slow and controlled movement, feeling the muscles in your upper back working with each repetition.