Cable Reverse Fly

HOW TO DO IT

1. 1Stand facing the cable machine with pulleys set at shoulder height.
2. 2Grab the left handle with your right hand and the right handle with your left.
3. 3Step back until your arms are straight and the cables have tension.
4. 4Pull the handles out to your sides while keeping a slight bend in your elbows.
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 too much weight and swinging the torso.
• Bending the elbows excessively to turn it into a row.
• Shrugging the shoulders up toward the ears during the pull.

TIPS

• Lead the movement with your elbows rather than your hands.
• Keep your torso upright and avoid leaning backward for momentum.
• Maintain a soft elbow lock throughout the entire range of motion.

DETAILS

Muscles

Rear DeltsShoulders

Equipment

Cable Machine

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Reverse fly

Arms

Both

Arms straight or bent

Straight arms

Hand orientation

Neutral (palms facing each other)

Body position

Standing

Facing

Facing the anchor

Pulley height

Middle