Reverse Cable Fly vs Smith Machine Behind Neck Press
Which one fits your Shoulder workout plan?
Contents
Reverse Cable Fly and Smith Machine Behind Neck Press are close in use — 1,771 vs 1,214 sessions logged. What separates them is Shoulder loading and form.
Compare the benefits of Reverse Cable Fly and Smith Machine Behind Neck Press and pick the one that fits your Shoulder workout.
Reverse Cable Fly vs Smith Machine 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 1,214 for Smith Machine Behind Neck Press.
What most people do isn't always what fits you. Reverse Cable Fly and Smith Machine 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 Smith Machine Behind Neck Press Differ
| What differs | Reverse Cable Fly | Smith Machine Behind Neck Press |
|---|---|---|
| Muscles worked | rear delts and traps | front delts, side delts, and triceps |
| Machine type | cable-driven | Smith-machine |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,771 sessions | 1,214 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 Smith Machine Behind Neck Press
Smith Machine 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
- It's an exercise that can strain your shoulders, so if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
For a full Smith Machine Behind Neck Press guide with alternatives and benefits, see the Smith Machine Behind Neck Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Reverse Cable Fly or Smith Machine Behind Neck 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 Smith Machine Behind Neck Press work the same muscles?
Not quite. Reverse Cable Fly loads rear delts and traps, and Smith Machine Behind Neck Press loads front delts, side delts, and triceps.
What equipment do Reverse Cable Fly and Smith Machine Behind Neck Press need?
Reverse Cable Fly needs a machine, and Smith Machine Behind Neck Press needs a machine.
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