Reverse Cable Fly
Primary
Back
Secondary
Rear deltoids, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
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The Reverse Cable Fly is a isolation pulling movement that primarily targets your back. Use for rear delt isolation and shoulder balance.
Everything You Need to Know About the Reverse Cable Fly
The Reverse Cable Fly is a good for beginners exercise that targets your Rear deltoids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for rear delt isolation and shoulder balance. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Reverse Cable Fly — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Reverse Cable Fly?
- 1
Set cable pulleys at shoulder height on both sides.
- 2
Stand in the center of the cable crossover.
- 3
Cross your arms and grip opposite handles.
- 4
Step back and extend arms in front of you.
- 5
Pull handles out and back in a reverse fly motion.
- 6
Squeeze rear delts and return with control.
What are the best tips for the Reverse Cable Fly?
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.
Common Reverse Cable Fly mistakes
Bending elbows too much turning it into a row.
Letting your elbows drift wide during the Reverse Cable Fly shifts load onto your shoulder joint instead of your Rear deltoids. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using body momentum to swing the weight.
Bouncing or using momentum during the Reverse Cable Fly takes work away from your Rear deltoids and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not achieving full scapular retraction.
Without proper shoulder positioning during the Reverse Cable Fly, your Rear deltoids can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Going too heavy and losing form.
Loading more weight than you can control on the Reverse Cable Fly forces compensatory movement patterns that bypass your Rear deltoids. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Reverse Cable Fly — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Reverse Cable Fly
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.
What are good alternatives to the Reverse Cable Fly?
Other Variations
- High Cable Reverse Fly
- Low Cable Reverse Fly
- Single-Arm Cable Fly
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Reverse Cable Fly — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use light weight and focus on the squeeze.
- Keep arms mostly straight throughout.