Cable Reverse Fly

oec:cable-reverse-fly

A standing isolation exercise using dual cables crossing the body to target the posterior deltoids and upper back musculature.

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Also called: Reverse Cable Fly, Reverse Cable Flye, Cable Rear Delt Fly, Cable Rear Delt Crossover, Standing Cable Reverse Fly

How to do it

Set the pulleys on a dual cable crossover station at or slightly above shoulder height.
Remove any handles to grip the carabiners directly, or attach single D-handles.
Stand centered between the pulleys with feet hip-width apart.
Reach across your body to grab the left cable with your right hand and the right cable with your left hand, crossing the cables in front of you.
Step back slightly to establish tension, keeping a tall chest and a very slight, fixed bend in your elbows.

Pull your hands outward and backward in a wide horizontal arc across your chest.
Squeeze your rear deltoids firmly at the peak of the movement, ensuring your elbows remain locked in their slight bend.
Slowly reverse the motion under control, returning your arms across your body until you feel a gentle stretch in the back of your shoulders.

Exhale as you pull your arms out to the sides and inhale as you return to the starting position.

Bending and extending the elbows like a triceps extension or row.: Maintain a fixed, soft bend in the elbows throughout the entire repetition.
Shrugging the shoulders upward toward the ears.: Depress the shoulder blades and keep the upper traps relaxed to isolate the rear deltoids.
Using torso momentum to swing the weight back.: Brace the core, keep the torso stationary, and reduce the load if necessary.

Select a light to moderate weight to ensure strict joint mechanics and avoid excessive strain on the shoulder joint.

This record: CC-BY-SA-4.0.