Reverse Fly (Cable)

How to do it

1. Set the pulleys around face height and take the opposite handle in each hand, standing in the middle of the machine.
2. Start with your arms straight ahead, chest up, and a slight bend in your elbows.
3. Pull your arms out and back until they are about in line with your body, at shoulder height.
4. Return slowly to the start.

Key cues

• Each hand takes the opposite handle
• Elbow bend stays fixed
• Arms finish at shoulder height
• Chest up, torso still

Common mistakes

• Using momentum to swing the handles
• Squeezing the shoulder blades so hard that the traps take over
• Bending and straightening the elbows during the rep
• Letting the arms drop below shoulder height

Muscles worked

Primary

Rear delts

Secondary

Traps

Equipment

Cable crossover and d-handles.

Variations

• Reverse Fly (Machine)

  Machine · Rear delts · Pull

• Reverse Fly (Dumbbell)

  Dumbbell · Rear delts · Pull

References

1. StrengthLog: Reverse Cable Flyes
2. WorkoutLabs: Reverse Cable Flyes
3. Planfit: Reverse Cable Fly