Cable Reverse Fly

A standing cable exercise for the rear deltoids: facing the space between two cable towers, you hold the opposite handles with the cables crossed in front of you and sweep your arms out and back until they are level with your shoulders. The cables keep tension on the back of the shoulders through the whole arc.

How to do it

1. Set both pulleys at about shoulder height and stand centred between the two cable towers.
2. Take the left handle in your right hand and the right handle in your left hand, so the cables cross in front of you.
3. Stand tall with your arms reaching forward at shoulder height and a slight bend in the elbows.
4. Sweep your arms out and back in a wide arc, leading with the elbows, until they are in line with your shoulders.
5. Squeeze your shoulder blades together briefly without arching your lower back.
6. Bring the handles back to the crossed start position slowly and repeat for the planned repetitions.

Tips

• Keep the elbows soft and fixed; bending and straightening them turns the fly into a row.
• Keep your shoulders down and your neck relaxed so the rear deltoids do the work, not the upper trapezius.
• Use a light weight and a slow return; the cables pull hardest at the end of the arc, so control that position.

Muscles

Primary: Rear deltoid

Secondary: Rhomboids, Traps