Pulley Reverse Fly Seated

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The pulley reverse fly seated workout primarily engages the upper back and shoulders.

The pulley allows for controlled resistance, targeting specific muscles without overworking secondary muscles.

Adjust the pulley machine to the appropriate height, ensuring it aligns with your shoulder level.
Sit on the bench with your feet flat on the floor, maintaining a straight back and a slight bend in your knees.
Grasp the handles of the pulley machine with an overhand grip, keeping your arms extended in front of you.
While keeping your arms straight, squeeze your shoulder blades together and pull the handles out to the sides, away from your body.
Pause for a moment, then slowly return the handles to the starting position, maintaining control throughout the movement.

Start with a light weight and gradually increase as you get comfortable with the exercise.
Sit with your back straight and feet firmly planted on the ground to maintain stability.
Keep your shoulders relaxed and avoid shrugging them during the movement.
Engage your upper back muscles by squeezing your shoulder blades together at the end of each rep.
Focus on a slow and controlled motion, emphasizing the contraction of your upper back and shoulders.
Avoid using momentum or swinging your body to complete the exercise; it reduces effectiveness.
Remember to breathe throughout the exercise, exhaling as you pull the handles towards your body.