Lying Cable Reverse Fly

Body region

• Shoulders
• Back

Equipment

• Cable Station
• Flat Bench

Technique

1. Place a flat bench between two low pulleys and lie on your back with a single handle in each hand, cables crossed so each hand holds the cable from the opposite side.
2. Start with the arms extended above your chest, hands crossed and elbows slightly bent.
3. Spread the hands apart and down toward the floor until the arms are level with the bench.
4. Bring the hands back up and across under control.

Cues

• Keep the head, shoulders and hips on the bench.
• Use a light weight; the end of the range puts the shoulder in a stretched position.

Common mistakes

• Letting the arms drop below the level of the bench.
• Bending the elbows to shorten the lever.

Variations

• Single-Arm Cable Reverse Fly

Alternatives

• Rear Delt Fly
• Machine Reverse Fly
• Face Pull