Cable Reverse Fly – The Complete Guide

The cable reverse fly is an essential exercise for anyone looking to build strength and tone their upper body. This guide will give you a comprehensive overview of the cable reverse fly, from form and technique tips to how to integrate it into your workouts. With the help of this guide, you’ll be able to master the cable reverse fly in no time and start seeing impressive results.

Cable reverse fly

Cable reverse fly

A cable reverse fly is an upper-body exercise that strengthens and tones the muscles in your back and shoulders. It is typically done with a cable machine, although dumbbells or resistance bands can also be used. The movement involves pulling the weight away from your body while keeping your arms straight and your elbows slightly bent. The motion resembles the wings of a bird flapping, hence the name “reverse fly”. This exercise helps to strengthen your posture, improve your balance, and build muscular strength and endurance. It is a great addition to any workout routine, whether you are a beginner or an experienced athlete.

Target Muscle GroupShoulders
Exercise TypeStrength
Equipment RequiredCable
Secondary MusclesTraps, Upper Back

How to do a cable reverse fly

1. Attach a single handle to the low pulley of a cable machine and select the desired weight.

2. Stand facing the machine with your feet shoulder-width apart and your torso slightly leaning forward.

3. Grab the handle with a neutral grip (palms facing each other) and extend your arms in front of you, keeping them slightly bent.

4. Squeeze your shoulder blades together and exhale as you pull the handle out to the sides of your body until your elbows are slightly above shoulder level.

5. Inhale as you slowly lower the handle back to the starting position.

6. Complete the desired number of repetitions, rest and repeat for multiple sets.

Alternate exercise

  1. Reverse Pec Deck 
  2. Dumbbell Rear Delt Fly
  3. Dumbbell Rear Deltoid Rows
  4. Dumbbell Incline Y Raise

Cable Reverse Fly Tips

1. Keep your chest up: Proper posture is essential when performing cable reverse flys. Make sure to keep your chest lifted and your back straight during the movement.

2. Maintain a stable core: Your core should be braced throughout the exercise to help protect your lower back and increase stability.

3. Control the weight: As with any exercise, you should be in control of the weight throughout the entire range of motion. Move slowly and smoothly, focusing on engaging the target muscles.

4. Mix up your grip: You can vary your grip by using a neutral (palms facing each other) or pronated (palms facing down) grip for the cable reverse fly. Experiment with both and see what works best for you.

5. Try different angles: Adjusting the angle of the cables will target different areas of the shoulders. For instance, starting with the cables at shoulder height and pulling them out in front of you will emphasize the front of your shoulders, while keeping the cables at chest level and bringing them out at a 45-degree angle will target the side deltoids.

6. Increase difficulty: To challenge yourself further, you can use a heavier weight, move slower, or incorporate pauses at different points of the exercise.

Also, read

Barbell Bench Press Complete Guide

The Complete Guide to the Reverse cable curl

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