Reverse Cable Fly

Rear delts
Reverse Cable Fly gif

Coach's Tips

It's a workout that targets the back of the shoulder. You can feel the constant target of cable workout!

How to Reverse Cable Fly

Starting Position

1. Stand facing a cable machine and select a light weight.

2. Attach a D-handle to the cable pulley and hold it with both hands.

3. Step away from the machine and spread your arms wide, with your elbows slightly bent.

4. Keep your shoulders back and your chest up throughout the exercise.

Proper Form

1. Start by slowly bringing the handles together in front of your chest, squeezing your shoulder blades together as you do so.

2. Hold the contraction at the top for a moment and then return to the starting position.

3. Repeat for the desired number of reps.

Breathing Technique

1. Exhale as you bring the handles together and inhale as you return to the starting position.


1. Keep your core engaged throughout the exercise to avoid arching your back.

2. Avoid using momentum or swinging the weights to complete the reps.

3. Don't lock your elbows at the end of the movement and keep your elbows slightly bent throughout the exercise.

4. Make sure to keep your chest up and your shoulders back.

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