Primary
Back
Secondary
Rear deltoids, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Reverse Cable Fly could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Reverse cable flyes isolate your rear delts and upper back using a cable crossover machine. You cross the cables and pull them apart with straight arms. The constant cable tension provides stimulus throughout the entire range of motion.
When to use it
Use for rear delt isolation and shoulder balance.
Who it's for
All fitness levels looking to build strength and muscle definition.
Stand in the center of a cable crossover with cables at shoulder height. Cross your hands to grab opposite handles. Pull apart with nearly straight arms, squeezing your rear delts and shoulder blades together.
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Set cable pulleys at shoulder height on both sides.
Stand in the center of the cable crossover.
Cross your arms and grip opposite handles.
Step back and extend arms in front of you.
Pull handles out and back in a reverse fly motion.
Squeeze rear delts and return with control.
Constant cable tension throughout the movement.
Keep a slight bend in elbows but do not change angle.
Focus on squeezing shoulder blades together.
Lighter weight with higher reps works best.
Use reverse cable flyes for rear delt isolation with constant tension. They complement face pulls and work well as a finisher after rowing. High reps with light weight works best for rear delt development.
Bending elbows too much turning it into a row.
Letting your elbows drift away from the intended path during the Reverse Cable Fly can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using body momentum to swing the weight.
Bouncing or using momentum during the Reverse Cable Fly makes the movement harder to control and can shift work away from your Rear deltoids. Use a load you can move smoothly through the intended range.
Not achieving full scapular retraction.
Changing your shoulder position during the Reverse Cable Fly can redirect the movement away from your Rear deltoids. Use the shoulder-blade position described in the setup and keep the motion controlled.
Going too heavy and losing form.
Loading more weight than you can control on the Reverse Cable Fly often creates compensations that shift work away from your Rear deltoids. Reduce the load until each rep follows the intended path.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Reverse Cable Fly could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Reverse Cable Fly
The Reverse Cable Fly primarily targets the Rear deltoids, making it an effective exercise for back development. Secondary muscles worked during the Reverse Cable Fly include Rhomboids, Middle trapezius, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Reverse Cable Fly as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Reverse Cable Fly. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Reverse Cable Fly is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Reverse Cable Fly include: Reverse Fly, Face Pull. These exercises target similar muscle groups as the Reverse Cable Fly and can be used as substitutes based on your equipment availability, gym setup, or training preferences.