Cable Reverse Fly

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid

Helps

• Infraspinatus
• Teres Minor
• Trapezius
• Rhomboids

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Cable Station

Technique

1. Set both pulleys at shoulder height and remove the handles or use single grips.
2. Take the left cable in your right hand and the right cable in your left hand, so the cables cross in front of you.
3. Step back until the arms are straight in front of your chest with tension on the cables.
4. Open your arms to the sides until your hands are level with your shoulders and in line with your body.
5. Return slowly until the hands cross again.

Cues

• Hold the elbows softly bent at the same angle throughout.
• Move the arms at shoulder height, not down toward the hips.
• Keep the shoulders down.

Common mistakes

• Bending the elbows and rowing the weight back.
• Arching the back to pull the arms further.
• Pulling the shoulder blades together hard so the back takes over.

Variations

• Single-Arm Cable Reverse Fly
• Lying Cable Reverse Fly

Alternatives

• Rear Delt Fly
• Machine Reverse Fly
• Face Pull