Reverse Cable Fly vs Cable Lateral Raise
Which one fits your Shoulder workout plan?
Contents
Planfit users log Cable Lateral Raise more often — 4,441 sessions vs 1,771. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Reverse Cable Fly and Cable Lateral Raise and pick the one that fits your Shoulder workout.
Reverse Cable Fly vs Cable Lateral Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cable Lateral Raise more often — 4,441 sessions compared to 1,771 for Reverse Cable Fly.
What most people do isn't always what fits you. Reverse Cable Fly and Cable 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 Cable Lateral Raise Differ
| What differs | Reverse Cable Fly | Cable Lateral Raise |
|---|---|---|
| Muscles worked | rear delts and traps | side delts |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 4,441 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 Cable Lateral Raise
Cable 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 level.
- 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 Cable Lateral Raise guide with alternatives and benefits, see the Cable Lateral Raise exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Reverse Cable Fly or Cable Lateral Raise?
Planfit users log Cable Lateral Raise more often — 4,441 sessions against 1,771 for Reverse Cable Fly. 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 Cable Lateral Raise work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Cable Lateral Raise loads side delts.
What equipment do Reverse Cable Fly and Cable Lateral Raise need?
Reverse Cable Fly needs a machine, and Cable Lateral Raise needs a machine.
Which is easier to start with?
Cable Lateral Raise is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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