How To Do Reverse Cable Fly Properly

The Reverse cable fly, also known as standing reverse cable fly, is an excellent workout for building and strengthening your shoulders, particularly your posterior deltoids.

It has many variations and is versatile, making it convenient even for beginners.

Posterior deltoids play a crucial role in maintaining the correct posture and keeping the shoulders stable when performing various overhead and pressing drills.

Reverse cable fly is an ideal workout that should be included in shoulder drills., back workouts, and even full-body workouts.

With the proper techniques, reverse cable fly can activate your rhomboids, triceps, scapulae, and spine.

Also known as Bent over reverse fly, Standing cable reverse cable fly

Targeted Muscles: Shoulders

Exercise Type: Strength

Exercise Mechanics: Isolation

Required Equipment: Cable

Difficulty Level: Beginner


  • Assume a standing position with a hip-width stance.
  • Set two cable curls at shoulder height just above your head and attach a handle.
  • Cross your arms over your chest and grab one handle with a neutral grip. Repeat with the opposite arm to grab the opposite handle.
  • Engage your core and pull on the handles while contracting your shoulder blades.
  • Bend your arms slightly and slowly resume the starting position. Tighten your core to maintain its solid form.
  • Repeat for the recommended sets of reps


  • Preferably, you want to focus on your posterior deltoids. Move your shoulder within the joint.
  • Brace your abs and avoid arching your back at the top of the rep.
  • Avoid jutting your head forward when in motion. The goal of this workout is to stimulate a small muscle group. Concentrate on the motion and avoid using momentum.
  • If you cannot access handle attachments, you can alternatively grab the far end of the cables since most cable machines have built-in mechanisms that look like plastic balls that can be gripped.
  • Move your arms freely but do not lock your elbows.


Reverse cable fly primarily targets your upper back muscles. This workout is a great overall drill that works your whole shoulder, including the front and lateral deltoid, providing an excellent way to see more fullness.

As you perform the reverse cable fly, you will work your rhomboids, upper back, and shoulder region. Strong deltoids aid in balancing shoulder strength and protecting your shoulders from injury.


The benefits of this drill may seem pretty obvious, but it is an essential workout to add to your routine for its benefits. If you are an athlete looking to boost your performance and training, it is essential to choose workout drills that work for you.

The benefits of reverse cable fly include;


With maximum time under tension, reverse cable fly will build muscle mass, resulting in bigger and stronger general overhead movements, workouts, sports, and specific needs.

More muscle mass surrounding the vulnerable joins provides better protection, alleviates joint pains, and reduces injuries.


With the increased muscle mass, you will have more defined arms and a better physique to improve your confidence. The reverse cable fly technique builds muscle mass around the joints that work to improve your posture.



The lying supine cable side lateral is a cable workout that isolates your posterior and focuses on the front part of the motion where you are strongest.

Required equipment: Flat bench, Cable crossover machine


  • Set a flat bench at the center of a cable crossover machine. Set the pulleys at the topmost level.
  • Lie on the bench and cross your arms in the opposite directions.
  • Move your arms down and out towards your sides with your arms extended above your chest.
  • Reverse the motion and repeat.
  • Aim for three sets of 15 reps.


Reverse butterfly involves using a pec dec machine to offer a strict posterior delt movement that isolates and activates for utmost intensity.

Equipment needed:

Pec Dec Machine


  • Assume a sitting position facing into the pec dec machine. Rest the back of your elbows on arm pads.
  • Curve your back as you push back, using your elbows to move the arm pads back.
  • Continue until you extend your arms fully.
  • Reverse the motion and repeat.
  • Aim for three sets of 15 reps.



Avoid rounding your back when executing this drill. Rounding your back will only put unnecessary tension on your lower and lumbar spine. Correct this mistake by making the correct posture and focusing on the correct technique. Tighten your core muscles, tuck your chin in and maintain a straight back to execute the workout as recommended.


Ensure you apply a slow controlled motion when pulling this drill. Swinging the weight involves using momentum instead of muscles. Using momentum defies the workout goal. You will bypass all the profitable gains if you rush the motion. Strengthening and building muscles is designed to be a slow, steady process.


When you fail to perform a full motion range when executing the reverse fly, it clearly indicates that you are lifting too much weight for yourself. If you lift too much weight, you will realize that you will be straining your shoulders, back, and neck, but you will also be uncomfortable throughout the session. Correct this by loading the weight you are comfortable lifting to allow for a smooth motion.

Do not perform this exercise if:

  • You feel any sharp pain or discomfort when working out.
  • You sustained a shoulder injury recently.
  • there isĀ  existing back or shoulder pains.
  • Your physician advised you to take a break.
  • You had surgery recently.


The reverse cable fly is one ideal exercise that you want to include in your shoulder routine. With the proper shoulder workout technique, you can work on developing massive shoulders to give them a large and full aesthetic. If you want to build a great upper body, start performing this workout and witness your desires come to life! If reverse cable fly is an ideal exercise for you, give it a try. You will be contented with the rock shoulders and your soon-to-be jacked physique.