Reverse fly cable cross on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Reverse fly cable cross on TG )

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Name of exercise  AROM shld reverse fly cable cross sit w/TG
Other names of exercise Reverse fly cable cross on TG
Description of exercise The Reverse Fly Cable Cross on TG is a strength training exercise that targets the muscles in the upper back and shoulders. To perform this exercise, you will need a cable machine with two handles attached at shoulder height. Begin by standing in the middle of the cable machine with your feet shoulder-width apart and a slight bend in your knees. Grab the handles with an overhand grip and extend your arms out to your sides, keeping a slight bend in your elbows. Slowly bring your arms together in front of your body, squeezing your shoulder blades together. Then, slowly return to the starting position. This exercise helps improve posture, shoulder stability, and upper body strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit and straddle board facing tower. Cross cables holding left cable in right hand and right cable in left hand.
  • Grasp handles in hands, elbows straight, palms inward as shown.
  • Pull arms back and out to sides, keeping a slight bend in elbows.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction
    Type of Action Abduction, Retraction, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved shoulder stability
  • Increased upper back strength
  • Enhanced posture
  • Better scapular control
  • Improved shoulder mobility
  • Strengthened rotator cuff muscles
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength
  • Increased range of motion
  • Improved muscle balance between chest and back muscles

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Reverse fly cable cross is a popular exercise that targets the muscles in the upper back and shoulders. However, there are certain situations where it is best to avoid this exercise to prevent injury or discomfort. Here are some instances when you should skip the reverse fly cable cross:Shoulder or back injury: If you have a previous injury or pain in your shoulders or back, it is best to avoid this exercise. The movement involved in the reverse fly cable cross can put strain on these areas and worsen the injury.
  • Lack of proper form: This exercise requires good form and control to be effective. If you are new to this exercise or have trouble maintaining proper form, it is best to avoid it to prevent injury.
  • Overtraining: If you have been doing a lot of upper body exercises or have already worked on your back and shoulders, it is best to give them a break and avoid the reverse fly cable cross. Overtraining can lead to muscle fatigue and increase the risk of injury.
  • Shoulder impingement: If you have a history of shoulder impingement, this exercise can aggravate the condition. It is best to consult with a medical professional before incorporating this exercise into your routine.
  • Pregnancy: Pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and strain the lower back.In conclusion, while the reverse fly cable cross is a great exercise for strengthening the upper back and shoulders, it is important to listen to your body and avoid it if you have any pre-existing conditions or are pregnant. Always consult with a trainer or medical professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use light weights to start off and gradually increase as you get comfortable
  • Keep your core engaged throughout the exercise
  • Maintain proper form and do not swing your arms
  • Avoid jerky movements and perform the exercise in a controlled manner
  • Keep your shoulders relaxed and avoid shrugging
  • Do not hyperextend your arms at the top of the movement
  • Keep your elbows slightly bent throughout the exercise
  • Do not arch your back or lean forward
  • Use a mirror or have a spotter to ensure proper form.

    • Helpful in Diseases

  • Shoulder impingement
  • Rotator cuff injury
  • Shoulder instability
  • Shoulder arthritis
  • Frozen shoulder
  • Shoulder bursitis
  • Shoulder tendinitis
  • Shoulder dislocation

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    Frequently asked questions

     

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