Reverse Cable Fly vs Band Lateral Raise
Which one fits your Shoulder workout plan?
Contents
Band Lateral Raise is the easier place to start — difficulty 2 of 5 vs 5. Compare Shoulder form cues and when to progress.
Compare the benefits of Reverse Cable Fly and Band Lateral Raise and pick the one that fits your Shoulder workout.
Reverse Cable Fly vs Band Lateral Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Reverse Cable Fly more often — 1,771 sessions compared to 914 for Band Lateral Raise.
What most people do isn't always what fits you. Reverse Cable Fly and Band Lateral Raise 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 Band Lateral Raise Differ
| What differs | Reverse Cable Fly | Band Lateral Raise |
|---|---|---|
| Muscles worked | rear delts and traps | side delts |
| Equipment | a machine | a resistance band |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 914 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 Band Lateral Raise
Band Lateral Raise Muscles Worked: Shoulder
Form
- 1. Slowly lift your arms to shoulder height while keeping your elbows slightly bent.
- 2. Make sure the palms of your hands are facing the floor or towards the front of your body.
- 3. Slowly lower your arms back to the starting position.
- 4. However, do not lower your arms completely; only lower them until your shoulders are relaxed.
Coach's Tips
- 1. Please be careful not to raise your hands higher than shoulder height.
- 2. If your palms are facing behind your body, it may cause shoulder pain, so please keep them facing the floor or in front of your body.
For a full Band Lateral Raise guide with alternatives and benefits, see the Band Lateral Raise exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Reverse Cable Fly or Band Lateral Raise?
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 Band Lateral Raise work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Band Lateral Raise loads side delts.
What equipment do Reverse Cable Fly and Band Lateral Raise need?
Reverse Cable Fly needs a machine, and Band Lateral Raise needs a resistance band.
Which is easier to start with?
Band Lateral Raise is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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