Sit upright on a bench positioned between two cable pulleys.
Set both cable pulleys at approximately shoulder height.
Hold the left cable with your right hand and the right cable with your left hand.
Extend your arms in front of your chest with a slight bend in your elbows.
Keep your chest lifted and core braced.
Pull your arms outward in a wide arc.
Focus on leading with your elbows rather than your hands.
Squeeze your rear delts and shoulder blades together at the end of the movement.
Slowly return to the starting position under control.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The seated cable reverse fly is one of the best exercises for developing the rear delts and improving shoulder balance.
I like this movement because the cables provide constant tension throughout the entire range of motion, making it easier to keep the rear delts working from start to finish.
Most people spend too much time training the front of their shoulders and not enough time strengthening the muscles at the back. This exercise helps correct that imbalance.
Add seated cable reverse flys to your training if you want stronger rear delts, improved posture, healthier shoulders, and better upper-body symmetry.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds rear delt strength
- Improves shoulder balance
- Supports better posture
- Strengthens the upper back
- Improves shoulder stability
- Helps reduce muscular imbalances
- Provides constant cable resistance
Frequently Asked Questions
Is the seated cable reverse fly good for beginners?
Yes. Use a lightweight and focus on controlled movement.
What muscles does the seated cable reverse fly work?
It primarily targets the rear deltoids, rhomboids, trapezius, and rotator cuff muscles.
Should I keep my arms straight?
Keep a slight bend in your elbows throughout the movement.
Why use cables instead of dumbbells?
Cables provide constant tension, which can improve muscle activation throughout the exercise.
How many reps should I perform?
Aim for 12 to 20 repetitions with controlled form and a strong contraction on each rep.