Cable Reverse Fly

Primary: Posterior Deltoids

Secondary: Rhomboids, Middle Trapezius, and Rotator Cuff Muscles

1. Adjust the machine. Set the cable handles to approximately shoulder height and select a light working weight.
2. Get into the starting position. Stand in the center of the cable crossover machine, facing the machine. Grab the left handle with your right hand and the right handle with your left hand, crossing your arms in front of your body.
3. Stabilize your body. Place your feet hip-width apart, slightly bend your knees, and engage your core. Keep your back straight and maintain a slight bend in your elbows.
4. Perform the reverse fly. Exhale as you smoothly extend your arms outward and slightly backward until they are approximately in line with your shoulders, maintaining a slight bend in your elbows.
5. Return to the starting position. Inhale as you slowly bring your arms back together in front of your body, maintaining control and preventing the weight stacks from dropping suddenly.
6. Repeat the movement. Avoid shrugging your shoulders toward your ears, keep your torso stable, and maintain a consistent elbow angle throughout the exercise.

Mistake 1: Bending your elbows excessively and turning the movement into a row.

How to Fix: Maintain a slight, fixed bend in your elbows and focus on moving your arms outward through your shoulder joints.

Mistake 2: Leaning backward and shrugging your shoulders toward your ears.

How to Fix: Reduce the weight, engage your core, and perform the reverse fly smoothly without tensing your neck.

1. Reverse Pec Deck Fly — Allows you to perform the movement while seated with chest support.
2. Bent-Over Dumbbell Reverse Fly — A similar movement performed using free weights.
3. Single-Arm Cable Rear Delt Fly — Helps you focus on training each side independently.

Sets

3

Reps

12–15

Rest Between Sets

45–60 seconds