Reverse Cable Fly
Cable rear delt fly with constant tension throughout the full range of motion. Superior to dumbbell rear delt flys for many people because the cable...
Difficulty
beginner
Category
strength
Primary Muscles
Shoulders, Upper Back
Equipment
Cables
Form cues
Simple cues for better reps
- Set your shoulder blades before you press and keep the upper back stable.
- Keep wrists stacked over elbows so the joints line up under the load.
- Lower with control and press without bouncing.
- Let the chest and triceps drive the movement rather than shrugging through the shoulders.
Common mistakes
What to avoid
Elbows flaring too wide
Use a slightly tucked elbow angle and keep the forearms close to vertical.
Shoulders rolling forward
Reset your shoulder blades and use a lighter load until the chest stays open.
Cutting the range short
Use a controlled range you can repeat while keeping tension on the target muscles.
How it should feel
Know when your form is on track
Target areas
- Chest, front delts, and triceps should share the work.
- Your upper back should feel stable against the bench, floor, or machine.
Good signs
- The press path feels smooth and repeatable.
- You feel chest tension without shoulder irritation.
Warning signs
- Sharp front-shoulder pain.
- Wrists bending back hard or elbows drifting unpredictably.
Progressions
Make it easier
- Use a machine, lighter dumbbells, or an incline variation while building control.
- Shorten the range slightly if the shoulder position breaks down.
Make it harder
- Add load once every rep follows the same path.
- Use a slower eccentric or a short pause near the bottom.
Best alternatives
Dumbbell Bench Press
Keeps the press pattern while allowing each side to move naturally.
Push-Ups
A bodyweight option that is easy to scale.
How to Perform
- Set both cables at shoulder height with no attachments (grab the ball stops or use handles)
- Cross the cables: left hand grabs right cable and vice versa
- Stand tall with a slight forward lean
- Pull your arms apart in a wide reverse fly motion, squeezing your rear delts
- Hold the squeeze for 1 second
- Return with control to the crossed-arm starting position
Tips
- Keep a slight bend in your elbows locked throughout — straightening your arms shifts work to the traps and rhomboids instead of the rear delts
- No cable machine? Resistance band pull-aparts or dumbbell rear delt flys are the closest alternatives
- Use a 2 second pull apart, 1 second squeeze, and 2-3 second return — slow tempo maximises the constant-tension advantage of cables
- Using too much weight and turning this into a rowing motion is the most common mistake — the arms should move in a wide arc, not pull straight back
- Focus on feeling the rear deltoids contracting at the back of your shoulders — pair with face pulls on the same day for complete rear delt development
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Resistance Bands | Best home alternative — band pull-aparts replicate the movement perfectly | Fit Simplify Resistance Bands | Read Review |
Frequently asked questions
Is the Reverse Cable Fly good for beginners?
Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.
How heavy should I go on the Reverse Cable Fly?
Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.
What can I use if I do not have a Cables?
Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.
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