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The Fusion Cables Reverse Flies will work your middle back in the full body home workout. Attach 2 Fusion Cables on the bottom mounts and attach handles at the end of each cable pair. Cross the cables and walk away from the wall. Bend at the waist, working the arms back so we are targeting the muscles in the middle back region. With the hands still crossed, extend the arms back and squeeze the shoulder blades together and down at the top of the movement. Slowly control the descent back to the starting position during the eccentric movement.
The key here is to maintain proper form in our bent over angle. You don't want to lose the resistance when your hands get to the low position. You're trying to maintain resistance throughout the entire movement. The Fusion Cables Home Training System is a great training tool that can be adjusted to any level user and resistance. The key is to get into the resistance before we start the movement. Time under tension is key for growth throughout the entire range of motion. You want to feel the resistance throughout the entire range of movement. Keep your arms straight, don't bend your back and chicken wing your arms.
Squeeze your shoulder blades together and down at the top of the movement while maintaining a slight bend in the elbows. Perform 4 sets of 10-12 reps with a 60 second break between sets. This exercise in the at home workout for beginners is great to start developing and sculpting your back muscles.
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