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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Want Ely to consider Reverse Cable Fly for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45-60 seconds.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Yes, the Reverse Cable Fly is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Reverse Cable Fly, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45-60 seconds. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Reverse Cable Fly typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.