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Shoulders ยท Reverse fly

Cable Reverse Fly

An isolation reverse fly exercise for the rear delts, done with a cable. It also works the upper back.

Cable Isolation Reps and weight Also called: cable rear delt fly, cable crossover reverse fly
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Rear delts

Do most of the work.

Secondary

Upper back

Help during each rep.

  • Rear deltsBack of the shouldersPrimary
  • Upper backMid traps, rhomboidsSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Slight bend in the elbows, fixed.
  3. Move the arms out wide with the rear shoulders, not the traps.
  4. Pause, then lower slowly.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Shrugging. Move with the rear shoulders, not the traps.
  • Swinging. Use a weight you can lift with the trunk still.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.