VARIATIONS
Cable Supine Reverse Fly
This isolation exercise targets the rear deltoids and upper back muscles while the supine position eliminates momentum and stabilizes the core.
HOW TO DO IT
- Place a flat bench between two cable pulleys set at shoulder height.
- Lie on your back with shoulders aligned directly under the cables.
- Cross your arms to grab the opposite handles with a slight elbow bend.
- Pull the cables down and out in a wide arc toward the floor.
- Squeeze your shoulder blades together when your arms are parallel to the torso.
- Slowly return your hands to the starting position above your chest.
COMMON MISTAKES
- Straightening the elbows and turning the movement into a triceps extension.
- Using excessive weight that causes the lower back to lift off the bench.
- Rushing the return phase and losing tension on the rear delts.
- Shrugging the shoulders up toward the ears instead of retracting them.
TIPS
- Maintain a fixed, slight bend in the elbows throughout the entire movement.
- Keep your lower back pressed firmly against the bench to prevent arching.
- Focus on leading the movement with your elbows rather than your hands.
DETAILS
- Muscles
- Rear DeltsShoulders
- Equipment
- Cable MachineBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Lying on the back
- Pulley height
- Middle
SIMILAR EXERCISES
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