Reverse Cable Fly vs Plate Front Raise
Which one fits your Shoulder workout plan?
Contents
Plate Front Raise is the easier place to start — difficulty 3 of 5 vs 5. Compare Shoulder form cues and when to progress.
Compare the benefits of Reverse Cable Fly and Plate Front Raise and pick the one that fits your Shoulder workout.
Reverse Cable Fly vs Plate Front Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Plate Front Raise more often — 2,347 sessions compared to 1,771 for Reverse Cable Fly.
What most people do isn't always what fits you. Reverse Cable Fly and Plate Front 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 Plate Front Raise Differ
| What differs | Reverse Cable Fly | Plate Front Raise |
|---|---|---|
| Muscles worked | rear delts and traps | front delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 2,347 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 Plate Front Raise
Plate Front Raise Muscles Worked: Shoulder
Form
- 1. Slowly lift your arms to shoulder height while keeping your elbows slightly bent.
- 2. Slowly lower your arms to return to the starting position.
- 3. However, do not lower your arms completely; only lower them until your shoulders are relaxed.
Coach's Tips
- Please be careful not to raise your hands above shoulder height.
For a full Plate Front Raise guide with alternatives and benefits, see the Plate Front Raise exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Reverse Cable Fly or Plate Front 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 Plate Front Raise work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Plate Front Raise loads front delts.
What equipment do Reverse Cable Fly and Plate Front Raise need?
Reverse Cable Fly needs a machine, and Plate Front Raise needs bodyweight only.
Which is easier to start with?
Plate Front Raise is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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