Standing Cable Reverse Fly

oec:standing-cable-reverse-fly

A standing cable isolation exercise that targets the posterior deltoids and upper back musculature through horizontal shoulder abduction.

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Also called: Cable Reverse Fly, Standing Cable Rear Delt Fly, Cable Rear Delt Fly, Cable Rear Delt Raise, Reverse Fly Standing

How to do it

Set both pulleys on a dual-cable column to roughly chest height without attachments, or with single handles attached.
Stand centered between the pulleys facing the machine.
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.
Take a step back to create tension on the cables, standing upright with feet hip-width apart and a slight, fixed bend in your elbows.

Initiate the movement by pulling your arms out and back in a wide arc at chest height.
Continue opening your arms until your hands are aligned with your shoulders, focusing on squeezing the rear deltoids.
Pause briefly at peak contraction without arching your lower back.
Slowly return the cables to the crossed starting position in front of your chest under complete control.

Exhale as you pull the cables outward; inhale as you control the cables back to the starting position.

Bending and extending the elbows to turn the movement into a triceps extension or row.: Lock a slight bend in your elbows and maintain that angle throughout the entire repetition.
Using torso momentum or excessively arching the lower back to pull the weight.: Brace your core, keep an upright posture, and reduce the weight stack if your torso moves.
Excessive shrugging and upper trapezius dominance.: Depress the shoulder blades and pull horizontally directly in line with your shoulders.

Do not allow the cables to yank your arms across your body into extreme cross-body stretch under heavy load.

This record: CC-BY-SA-4.0.