High 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 above head height and stand centered between them.
2. Cross your arms and take the left cable in the right hand and the right cable in the left hand.
3. Step back so the cables are taut and your arms point forward, slightly above shoulder height.
4. Pull the arms out and a little down in a wide arc until they line up with your body.
5. Return slowly along the same path until the hands cross again.

Cues

• Keep a soft, fixed bend in the elbows.
• Squeeze the shoulder blades together at the end of each rep.

Common mistakes

• Bending the elbows and turning it into a pulldown.
• Shrugging the shoulders up as the arms open.
• Leaning back to use body weight.

Alternatives

• Cable Reverse Fly
• Face Pull
• Machine Reverse Fly