Reverse Cable Fly

How to Perform

1. Set both cables at shoulder height with no attachments (grab the ball stops or use handles)
2. Cross the cables: left hand grabs right cable and vice versa
3. Stand tall with a slight forward lean
4. Pull your arms apart in a wide reverse fly motion, squeezing your rear delts
5. Hold the squeeze for 1 second
6. 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