Reverse Cable Fly vs Behind Neck Press
Which one fits your Shoulder workout plan?
Contents
Planfit users log Reverse Cable Fly more often — 1,771 sessions vs 466. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Reverse Cable Fly and Behind Neck Press and pick the one that fits your Shoulder workout.
Reverse Cable Fly vs Behind Neck Press: 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 466 for Behind Neck Press.
What most people do isn't always what fits you. Reverse Cable Fly and Behind Neck 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 Behind Neck Press Differ
| What differs | Reverse Cable Fly | Behind Neck Press |
|---|---|---|
| Muscles worked | rear delts and traps | front delts, side delts, and triceps |
| Equipment | a machine | a barbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 466 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 Behind Neck Press
Behind Neck Press Muscles Worked: Shoulder
Form
- 1. Please lift the barbell above your head.
- 2. Slowly return to the starting position.
Coach's Tips
- Since this exercise can put strain on the shoulders, if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
For a full Behind Neck Press guide with alternatives and benefits, see the Behind Neck Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Reverse Cable Fly or Behind Neck Press?
Planfit users log Reverse Cable Fly more often — 1,771 sessions against 466 for Behind Neck Press. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Reverse Cable Fly and Behind Neck Press work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Behind Neck Press loads front delts, side delts, and triceps.
What equipment do Reverse Cable Fly and Behind Neck Press need?
Reverse Cable Fly needs a machine, and Behind Neck Press needs a barbell.
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