How to Do the Cable Reverse Fly
The cable reverse fly trains your rear delts using crossed cables, which keeps constant tension through the whole arc. It suits lifters who want rounder shoulders and better posture, and it is easy to load lightly and progress.
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Muscles worked
Primary
- Rear Delts
Secondary
- Traps
- Upper Back
How to do the Cable Reverse Fly
- 1
Set both pulleys to about shoulder height and stand centered between them.
- 2
Cross the cables, holding the left handle in your right hand and the right handle in your left.
- 3
Start with your arms straight in front of you, with a slight bend in your elbows.
- 4
Pull your arms out and back in a wide arc until they line up with your shoulders.
- 5
Squeeze your rear delts at the end of the movement.
- 6
Return slowly to the start without letting the weights touch the stack.
- 7
Keep your torso upright throughout.
Form cues to remember
- Lead with your elbows
- Keep a soft bend in the elbows
- Squeeze the rear delts at the end
- Stay tall, hips still
Cable Reverse Fly video tutorial
Common mistakes
Pulling with the back
Keep the movement wide and think of moving your arms, not squeezing your shoulder blades.
Using too much weight
Choose a light load you can control.
Straightening or bending the elbows
Hold a fixed slight bend through the whole rep.
Using momentum
Step back and pause at each end of the range.
Sets and reps
| Muscle growth | 3–4 sets of 12–20 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps, 45 sec rest |
Rear delts are small, so go light and avoid swinging. Stop if you feel a pinch at the front or top of the shoulder.
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Cable Reverse Fly FAQ
What muscles does the cable reverse fly work?
Mainly the rear delts, with upper back muscles like the traps and rhomboids assisting. Because your arms stay wide, it hits the rear delt more than rows do.
Cable or machine reverse fly?
The cable allows a freer arm path and individual adjustment, while the machine is easier to set up and keep stable. Choose the one that feels most natural.
How often should I train rear delts with the cable reverse fly?
They recover quickly, so two or three sessions a week of several sets each works well for most people.
