Set both cable pulleys at approximately shoulder height.
Stand in the centre of the cable machine.
Hold the left cable with your right hand and the right cable with your left hand.
Cross your arms in front of your chest.
Keep a slight bend in your elbows.
Brace your core and keep your chest lifted.
Pull your arms outward in a wide arc.
Focus on moving through your shoulders rather than pulling with your arms.
Squeeze your rear delts and shoulder blades together at the end of the movement.
Return to the starting position under control and repeat
PT Will Duru’s Perspective
The cable reverse fly is one of the best exercises for building the rear delts and improving shoulder balance.
I like this movement because the cables provide constant resistance throughout the exercise, making it easier to keep tension on the rear delts from start to finish.
Most people spend too much time training the front of their body and neglect the muscles at the back of the shoulders. Over time, this can contribute to poor posture and muscular imbalances.
Add this exercise 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, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
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 cable reverse fly good for beginners?
Yes. Start with a lightweight and focus on controlled movement.
What muscles does the cable reverse fly work?
It primarily targets the rear deltoids, rhomboids, trapezius, and rotator cuff muscles.
Should I keep my arms straight?
No. Keep a slight bend in your elbows throughout the movement.
Why use cables instead of dumbbells?
Cables provide constant tension throughout the exercise, which can improve muscle activation.
How many reps should I perform?
Aim for 12 to 20 repetitions with controlled form and a strong contraction on every rep.