Smart Workout Diary

Cable High-to-Low Reverse Fly

The cable high-to-low reverse fly is a standing cable exercise in which the arms sweep outward and downward against resistance. It primarily trains the rear deltoids, with the upper back assisting to control the shoulder blades. It supports shoulder strength and upper-body pulling balance.

Demonstration

Demonstration: Cable High-to-Low Reverse Fly

Instructions

  1. Set both cable pulleys high and attach single handles.
  2. Stand centered between the pulleys, grasp the opposite handles so your arms cross in front of your upper chest, and take a stable staggered stance.
  3. Brace your trunk and keep a slight bend in your elbows.
  4. Sweep your arms outward and downward in a wide arc, bringing the handles toward the sides of your hips without shrugging.
  5. Pause briefly, then return the handles slowly to the crossed starting position under control.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Traps
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a light enough load to keep the movement smooth and avoid using momentum.
  2. Keep your chest tall and ribs controlled rather than leaning backward as you pull.
  3. Let the shoulder blades move naturally, but avoid pinching them forcefully or shrugging toward your ears.
  4. Stop the range of motion if you cannot maintain the slight elbow bend and a controlled shoulder position.
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