Smart Workout Diary

Cable Reverse Fly

The cable reverse fly is a standing rear-shoulder exercise performed with opposing cable handles. It primarily trains the rear deltoids while the upper back helps control the shoulder blades, supporting shoulder balance, posture, and upper-body pulling strength.

Demonstration

Cable Reverse Fly — demonstration 1
Cable Reverse Fly — demonstration 2

Instructions

  1. Set the two cable pulleys to about shoulder height and attach single handles. Select a light weight that allows controlled movement.
  2. Stand centered between the pulleys with feet about hip-width apart. Take the left handle in your right hand and the right handle in your left hand, so the cables cross in front of you.
  3. Stand tall with a soft bend in the knees, brace your abdomen, and hold your arms forward with a slight bend in the elbows.
  4. Exhale and open both arms out and back in a wide arc until your upper arms are roughly in line with your torso. Keep your shoulders down and gently draw the shoulder blades together.
  5. Pause briefly, then inhale and return the handles slowly to the crossed starting position without letting the weight stack slam.
Muscle Group
Rear Delts
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a modest load. Rear deltoids respond well to controlled repetitions; do not turn the movement into a swinging pull.
  2. Keep the elbow angle consistent. A small bend is enough; repeatedly bending and straightening the elbows shifts work away from the shoulders.
  3. Control the return. Let the arms come forward under tension rather than allowing the cables to pull the shoulders forward suddenly.
  4. Keep the neck relaxed. Avoid shrugging toward the ears; reduce the load if you cannot keep the shoulders down.
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