Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Kneeling Reverse Fly With a Cable or Band

IntermediateStrengthTier T3

You kneel tall on a mat with a handle in each hand and your arms extended in front at shoulder height. You breathe out and pull your arms backward and downward in a wide arc to hip level with your palms turned up.

Targets: Shoulder
Muscles: Posterior Deltoid, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

machines, resistance_bands

Home Options

  • resistance band

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel tall on the mat facing the cable or band line; hold a handle in each hand with a closed neutral grip.
  • Extend both arms fully in front at shoulder height or just above, elbows straight, torso erect and braced.
  1. She kneels tall on the mat facing the cable line, both arms fully extended in front of her at shoulder height gripping a handle each with a neutral grip, her shoulders down and back and her torso erect.

    Step 1 of 5

    Kneel tall holding a handle in each hand, arms fully extended in front at shoulder height.

  2. Her straight arms are sweeping out and back through the wide arc toward hip level, the cables drawing the load, her elbows still extended and her torso tall and unmoved.

    Step 2 of 5

    Exhale and slowly pull your arms backwards and downwards, forming a wide arc.

  3. At the end of the pull her straight arms sit just behind her at hip level, the palms now rotated to face upward with the shoulders rolled externally, her chest open and her kneeling posture still tall.

    Step 3 of 5

    Finish the arc with your arms at hip level and your palms rotated to face upward.

  4. Her straight arms are travelling back up through the wide arc toward the forward extension, the palms turning back to neutral, her torso quiet and her kneel unchanged.

    Step 4 of 5

    Inhale and slowly return your arms to the starting position, elbows still extended.

  5. She kneels tall on the mat facing the cable line, both arms fully extended in front of her at shoulder height gripping a handle each with a neutral grip, her shoulders down and back and her torso erect.

    Step 5 of 5

    Kneel tall holding a handle in each hand, arms fully extended in front at shoulder height.

Breathing

  • Exhale and slowly pull your arms backwards and downwards; inhale and slowly return your arms back to the starting position.

Safety Information

The elbows remain extended throughout, the torso stays erect without arching the low back, the arms pull back and down in a wide arc to hip level while externally rotating so the palms face upward. Brace the abdominal muscles and keep the shoulders depressed and retracted throughout; use a mirror to monitor the back and shoulder position. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.