Smart Workout Diary

Cable Bent-Over Reverse Fly

The cable bent-over reverse fly is a rear-shoulder exercise performed while hinged forward at the hips and moving the arms out to the sides. It primarily trains the rear delts, with the upper back assisting to control the shoulder blades. It supports shoulder development and upper-body pulling balance.

Demonstration

Demonstration: Cable Bent-Over Reverse Fly

Instructions

  1. Set two cable pulleys to a low position and attach a single handle to each side.
  2. Stand between the pulleys, grasp the opposite handles, and hinge forward from the hips with a neutral back.
  3. Keep a soft bend in the elbows and let the hands begin below the chest with light cable tension.
  4. Move the arms out and back in a wide arc until they are roughly in line with the torso, squeezing the shoulder blades gently.
  5. Pause under control, then return the handles slowly to the starting position and repeat.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Traps
Type
Strength
Mechanics
Isolation
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Cable Machine, D-Handle
Difficulty
Beginner

Technique tips

  1. Use a light load that allows the rear shoulders to control the full range of motion.
  2. Keep the torso still and avoid using momentum from the lower back.
  3. Maintain the same slight elbow bend throughout each repetition.
  4. Do not shrug the shoulders toward the ears as the arms move outward.
Exercise library