Bent-Over Reverse Cable Fly

HOW TO DO IT

1. 1Stand between two cable pulleys set at chest height.
2. 2Hinge at the hips until your torso is nearly parallel to the floor.
3. 3Grab the left handle with your right hand and the right handle with your left.
4. 4Keep a slight bend in your elbows and pull the handles out to your sides.
5. 5Squeeze your shoulder blades together at the peak of the movement.
6. 6Slowly return your hands to the starting position in front of your chest.

COMMON MISTAKES

• Using momentum to swing the weights instead of controlled muscle contraction.
• Straightening the arms completely, which shifts tension to the triceps.
• Rounding the spine due to weak abdominal engagement.
• Shrugging the shoulders up toward the ears during the pull.

TIPS

• Lead the movement with your elbows, not your hands.
• Keep your neck neutral by looking at the floor.
• Brace your core tightly to prevent your lower back from rounding.

SAFETY

• Avoid rounding the lower back under load to prevent spinal strain.
• Do not snap the cables back quickly, as this can injure the shoulder joint.

DETAILS

Muscles

Rear DeltsShoulders

Equipment

Cable Machine

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Reverse fly

Arms

Both

Arms straight or bent

Straight arms

Hand orientation

Pronated (palms down / away)

Body position

Bent over

Facing

Facing the anchor

Pulley height

Middle