Stinger Shoulder Exercises

Cable Rear-Delt Fly

Isolation exercise that strengthens the rear shoulders and improves posture.

Updated

The rear-delt fly targets the often-overlooked rear deltoids while also strengthening the upper back. It helps balance pressing exercises and contributes to healthier shoulders.

Muscle Groups

Primary: Rear Deltoids

Secondary: Rhomboids, Middle Trapezius

Equipment: Stinger Functional Cable Tower

Attachments: Single Handles

Variations: Standing, Bent-Over, Single Arm

Exercise Instructions

  1. Position both pulleys at approximately shoulder height.
  2. Attach a single handle to each cable.
  3. Stand between the pulleys and grasp the opposite handle with each hand.
  4. Begin with your arms crossed in front of your body.
  5. Pull your arms outward in a wide arc.
  6. Squeeze your shoulder blades together briefly.
  7. Return slowly to the starting position.
  8. Repeat using controlled repetitions.

Tips

  • Keep a slight bend in your elbows.
  • Lead with your elbows.
  • Focus on moving through the shoulders.
  • Maintain a slow return.

Common Mistakes

  • Pulling with the arms instead of the shoulders.
  • Shrugging the shoulders.
  • Using excessive weight.
  • Swinging the torso.

Avoid jerking the cables. Smooth movement reduces stress on the shoulder joints.