Reverse Cable Fly

Reverse Cable Fly

The Reverse Cable Fly is an excellent exercise that targets the muscles of the upper back, specifically the rhomboids and rear deltoids. This exercise is performed using a cable machine and is highly effective in improving posture and sculpting the upper body. To perform the Reverse Cable Fly, you will need to attach a D-handle to the low pulley of a cable machine and set it at an appropriate weight. Begin by standing in the center of the cable machine, feet shoulder-width apart, and grasp the handle with an overhand grip. Your arms should be extended in front of you, parallel to the ground. Next, initiate the movement by retracting your shoulder blades and squeezing your upper back muscles together. As you do so, simultaneously pull the handle outward and backward, away from your body. Focus on engaging the muscles of your upper back and maintaining control throughout the entire range of motion. You should feel a deep contraction in your rhomboids and rear delts. It's important to note that proper form is crucial for the Reverse Cable Fly to be effective and safe. Keep a slight bend in your elbows, maintain a stable core, and avoid using excessive momentum. Adjust the weight according to your fitness level and increase gradually as you get stronger. The Reverse Cable Fly can be incorporated into your upper body or back workout routine. Aim for 2-3 sets of 10-15 repetitions, resting for 30-60 seconds between sets. As with any exercise, it's important to listen to your body and modify or discontinue if you experience any pain or discomfort. Regularly incorporating the Reverse Cable Fly into your routine can help enhance your upper body strength and promote a balanced physique.


  • Stand in front of a cable machine with your feet shoulder-width apart and a slight bend in your knees.
  • Grasp the handles of the cables with your palms facing down and your arms extended in front of your body.
  • Maintaining a slight bend in your elbows, exhale as you pull the cables away from each other in a reverse fly motion. Focus on squeezing your shoulder blades together.
  • Inhale as you slowly release the cables back to the starting position, allowing your arms to extend in front of your body.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure effective targeting of the posterior deltoids.
  • Gradually increase the weight being used for optimal muscle growth and strength development.
  • Perform a full range of motion, allowing the shoulder blades to squeeze together at the end of each repetition.
  • Engage your core muscles throughout the exercise to maintain stability and prevent any excessive spinal arching.
  • Control the movement and avoid using momentum to maximize muscle activation and minimize the risk of injury.
  • To add variation, try performing the reverse cable fly using different hand positions, such as pronated or neutral grips.
  • Incorporate a controlled eccentric (lowering) phase of the movement to further stimulate muscle growth.
  • Include the reverse cable fly as part of a well-rounded shoulder workout, combining it with other exercises like overhead presses and lateral raises.
  • To challenge your muscles further, consider utilizing drop sets or supersets with other exercises targeting the rear deltoids.
  • Ensure proper recovery by including rest days between shoulder workouts and fueling your body with a balanced diet.


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