Reverse Cable Fly vs Arnold Press
Maximizing Your Shoulder Workout Plan
Contents
Arnold Press works multiple joints at once, Reverse Cable Fly isolates — difficulty 2 of 5 vs 5. See which fits your Shoulder day.
Customize Your Shoulder Workout: Explore the Benefits of Reverse Cable Fly and Arnold Press for Better Comparison.
Planfit Users' Choice about Reverse Cable Fly vs Arnold Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arnold Press more often — 2,745 sessions compared to 1,771 for Reverse Cable Fly.
Popularity is not the whole answer. Reverse Cable Fly and Arnold Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Reverse Cable Fly and Arnold Press Differ
| What differs | Reverse Cable Fly | Arnold Press |
|---|---|---|
| Muscles worked | rear delts and traps | front delts, side delts, and triceps |
| Equipment | a machine | a dumbbell |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 2,745 sessions |
How to Reverse Cable Fly
Reverse Cable Fly muscles worked: Shoulder
Form
- 1. Pull the grip to bring your arms beside your body.
- 2. Slowly return to the starting position.
Coach's Comment
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
If you want to know a detailed guide to Reverse Cable Fly, alternative exercises, and its benefits, check it out here. Check out the Reverse Cable Fly Guide page of our blog!
How to Arnold Press
Arnold Press muscles worked: Shoulder
Form
- 1. Please lift the dumbbell by rotating it so that your palm faces forward.
- 2. Please lift it without bringing the dumbbell to the center.
- 3. Slowly return to the starting position.
Coach's Comment
- 1. This exercise uses the front deltoids more than a typical shoulder press.
- 2. For those with rotator cuff issues, I recommend the Arnold press over the standard shoulder press.
If you want to know a detailed guide to Arnold Press, alternative exercises, and its benefits, check it out here. Check out the Arnold Press Guide page of our blog!
Frequently Asked Questions
Which is better for Shoulder, Reverse Cable Fly or Arnold Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Shoulder, so the choice comes down to the equipment you have and the muscles you want to load.
Do Reverse Cable Fly and Arnold Press work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Arnold Press loads front delts, side delts, and triceps.
What equipment do Reverse Cable Fly and Arnold Press need?
Reverse Cable Fly needs a machine, and Arnold Press needs a dumbbell.
Which is easier to start with?
Arnold Press is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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