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Standing Double Arm Rear Flye on Cable

  • Intermediate
  • Upper Back

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Setup instructions

1) Set the anchor point at shoulder blade height on both sides of the cable machine.

2) Load the same & appropriate weight on either side, no attachment needed

3) Grab the end of the cable with opposite hands (left hand grabs the right handle and the right hand grabs the left handle). Your arms should be crossing over each other.

4) Stand tall with your chest up and core tight.

Perform instructions

1) Pull each arm out in opposite directions, ensure arms are relatively straight with just a slight softness in the elbow.

2) Keep the arms straight throughout, we are engaging the muscles between the shoulder blades and not the triceps.

3) Pause at your end of range and squeeze your back muscles, specifically between the scapulae.

4) Slowly return to the starting position.

5) Repeat for the required reps