Lying Reverse Cable Fly
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The Lying Reverse Cable Fly is a strength exercise performed on a cable machine while lying face down on an incline bench, where you grasp the handles and pull them outward in a reverse fly motion to target the posterior deltoids. Its primary purpose is to build rear shoulder strength, improve shoulder stability, and enhance posture by isolating the back of the delts with constant cable tension. It benefits athletes, bodybuilders, and anyone addressing rounded shoulders or upper back weakness, requiring just a cable machine with adjustable pulleys.
How to Perform Lying Reverse Cable Fly
- 1Set the cable machine pulleys to the highest position and attach D-handles. Select a light to moderate weight.
- 2Lie face down on a flat bench positioned between the pulleys, with your chest supported and feet flat on the floor for stability.
- 3Reach forward and grasp the handles with an overhand grip, palms facing each other; extend your arms straight out in front of you at shoulder height.
- 4Engage your core and squeeze your shoulder blades together to initiate the movement; keep a slight bend in your elbows.
- 5Inhale as you pull the handles outward in a wide arc, leading with your rear delts until your arms are in line with your body or slightly behind.
- 6Exhale as you slowly return the handles to the starting position, maintaining control and resisting the cable tension.
- 7Repeat for desired reps, then carefully sit up.
- 8Key form tips: Keep elbows slightly bent and fixed—avoid locking out or flaring them. Focus on rear delt contraction, not momentum. Avoid shrugging shoulders or arching your lower back; if you feel strain in your neck or low back, reduce weight or check bench height.
