Cable Reverse Fly
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The Cable Reverse Fly is a strength exercise performed on a cable machine, where you stand between the pulleys with a slight forward hinge and pull the handles outward in a reverse arc to target the posterior deltoids. Its primary purpose is to build rear shoulder strength, improve posture, and enhance upper back stability by isolating the rear delts and rhomboids. It's ideal for athletes, bodybuilders, or anyone addressing shoulder imbalances, requiring only a cable crossover machine with low pulleys.
How to Perform Cable Reverse Fly
- 1Set the cable machine pulleys to the highest position and attach single handles. Select a light to moderate weight.
- 2Stand in the center facing the machine, feet shoulder-width apart, knees slightly bent. Grab the left handle with your right hand and right handle with your left hand, crossing arms at chest level.
- 3Step forward slightly with one foot for stability, hinge at hips to lean torso forward about 45 degrees, core braced, back flat, arms extended forward with slight elbow bend.
- 4Exhale as you pull handles outward and backward in a wide arc, squeezing shoulder blades together until arms are in line with torso (reverse fly position).
- 5Hold the contraction briefly at the top, keeping elbows slightly bent and shoulders down away from ears.
- 6Inhale as you slowly return handles forward to the starting position, controlling the descent without letting tension release.
- 7Repeat for desired reps, then switch sides if needed or perform bilaterally.
- 8Key form tips: Maintain a neutral spine—avoid rounding back or shrugging shoulders. Use rear delts to initiate pull, not momentum. Keep movement slow and controlled; if elbows flare too high, reduce weight. Stop if you feel lower back strain.
