Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Traps, Upper Back
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

Standing Cable Reverse Fly Overview

The standing cable reverse fly is a variation of the reverse fly and an exercise used to strengthen the rear deltoids.

The rear deltoids are not only a lagging body part for many lifters, but they also play a key role in maintaining proper posture throughout the day. Having strong and active rear delts can lead to better posture and more shoulder stability during pressing and overhead movements.

You can include standing cable reverse flys in your shoulder workouts, back workouts, and full body workouts.

Standing Cable Reverse Fly Instructions

  1. Position two cables at chest height and attach a handle.
  2. Reach across your body and grab one handle with a neutral grip. Repeat for the opposite arm.
  3. Position the arms straight ahead holding onto each handle and keep a soft bend in the knees.
  4. Keep the elbows slightly bent and pull the handles laterally without squeezing the shoulder blades together excessively.
  5. Slowly lower the handles back to the starting position under control.
  6. Repeat for the desired number of repetitions.

Standing Cable Reverse Fly Tips

  1. Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. Move the shoulder within the joint, not the shoulder blade on the ribcage.
  2. Keep the abs braced and don’t arch the back at the top of the movement.
  3. Don’t jut your head forward during the movement - this is about stimulation for a small muscle group. Focus during the movement and don’t rely on momentum.
  4. Allow the arms to move freely but don’t lock out the elbows.
  5. If handle attachments aren’t available, you may be able to just grab the end of the cables as most have a built in stopping mechanism in the form of a plastic ball which is easily grippable.
4 Comments
Babak
Posted on: Sun, 02/09/2020 - 03:07

I do have some problems with this workout so I wondered if there’s any other workout as an alternative for this?

Heidi Lahteine
Posted on: Mon, 12/11/2017 - 12:14

You can also do just one arm at a time.

Aghilan
Posted on: Thu, 07/18/2013 - 00:25

Use the dumbell as the alternative.

Kurt
Posted on: Wed, 07/17/2013 - 09:25

If I don't have two cables, what would be an alternative?

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