Reverse Fly Cluster 6 Pause

Build a strong mid and upper back with excellent development using the Reverse Fly Cluster 6 Pause Execution. This exercise can be used without a cluster 6 Pause execution using various speed of reps as well as strategic pauses.

Reverse Fly Cluster 6 Pause

The pause point on top of the rep is extremely important for ideal muscle recruitment. This alone will require a reduced weight load for most trainees as they perfect the proper form. Gradually the range of motion should improve allowing for a higher position of the dumbbells on top during the pause while maintaining a 10 degree elbow bend.

The Cluster 6 Pause requires a six second pause between phases of each set. The video demonstrates a total of 8 clusters which means there will 8 separate top pauses in full contraction of six seconds each during the entire set. Expect tremendous challenge without joint or ligament stress if the exercise is performed correctly. There are total of 36 reps per set when using Cluster 6 Pause which can be done in various orders. The video demonstrates a traditional cluster starting with eight reps and working all the way down to one rep to complete.

Fix Weaknesses

The upper and mid back are common areas of weakness which become easily exposed during the set. Each week improvement should be made over the course of a 6 week personalized training program block. Have a training partner video the exercise to point out the top contraction position and any asymmetries between the left and right arms.