Pull the cable handles outward in a reverse-fly motion to perform horizontal shoulder abduction, primarily working the posterior (rear) deltoids.
How to do the Cable Reverse Fly#
- Set both pulleys to about chest height and cross your hands so each hand grips the handle on the opposite side.
- Stand tall and extend your arms forward so your hands meet in front of you; this is the starting position.
- Open your arms in a wide arc, moving your hands out to the sides and back while driving the motion with your rear delts.
- Hold briefly at full extension with a firm squeeze in the rear shoulders, then return the handles to the start under control.
Muscles worked#
- Primary: Rear delts (Posterior Deltoid)
- Secondary: Upper back (Rhomboids & Middle Trapezius), Traps (Trapezius)
Common mistakes#
- Swinging or using torso momentum to move the handles.
- Shrugging the shoulders and engaging the traps instead of the rear delts.
- Bending the elbows too much so the movement becomes a row.
- Releasing the handles quickly on the return instead of controlling the descent.
