Tip: One-Arm Cable Rear-Delt Flye Drop Set

Change the angle to really nail your rear delts.

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With a handle set at shoulder-height, do a set of 8-15 reps while facing the cable column so the cable is centered on your torso. Once you’ve done both arms, go back to first arm and do a set with your torso perpendicular to the cable so the cable is just outside your side shoulder on your free arm.

The point of maximal mechanical tension is when your arm is at a 90-degree angle to the cable. So, when you’re standing facing the cable, the point of maximal tension is created mostly when your arm is out to the side (in the mid to shortened range).

When you’re standing perpendicular to the cable, the point of max tension is created more when your arm is across and in front of your body (lengthened to mid-range).