Bay Ngược Cáp

An isolation movement targeting the rear delts, performed with cables set at shoulder height and arms moving outward in a reverse fly motion.

💡 Instructions:

• Set both pulleys at shoulder height and attach single handles.
• Stand in the center of the cable machine and grab the left handle with the right hand, and the right handle with the left hand (crossed).
• Take a step back, slight bend in the knees, torso upright, core tight.
• With a slight bend in your elbows, pull your arms outward and back in a wide arc.
• Squeeze the rear delts at the peak, then return slowly to the start.

⚠️ Common mistakes:

• Using momentum or swinging
• Rounding the upper back
• Extending arms fully and locking the elbows
• Not squeezing the shoulder blades