Reverse Cable Fly vs Arnold Press
Which one fits 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.
Compare the benefits of Reverse Cable Fly and Arnold Press and pick the one that fits your Shoulder workout.
Reverse Cable Fly vs Arnold Press: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. Reverse Cable Fly and Arnold Press differ in the muscles they work, 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 Do 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 Tips
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
For a full Reverse Cable Fly guide with alternatives and benefits, see the Reverse Cable Fly exercise guide.
How to Do 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 Tips
- 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.
For a full Arnold Press guide with alternatives and benefits, see the Arnold Press exercise guide.
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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