Reverse Cable Fly
Learn how to do Reverse Cable Fly with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Reverse Cable Fly is a Cable exercise that primarily targets the Shoulders, with secondary activation of the Traps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.
How to Do Reverse Cable Fly
An isolation movement targeting the rear delts, performed with cables set at shoulder height and arms moving outward in a reverse fly motion.
💡 Instructions:
• Set both pulleys at shoulder height and attach single handles.
• Stand in the center of the cable machine and grab the left handle with the right hand, and the right handle with the left hand (crossed).
• Take a step back, slight bend in the knees, torso upright, core tight.
• With a slight bend in your elbows, pull your arms outward and back in a wide arc.
• Squeeze the rear delts at the peak, then return slowly to the start.
⚠️ Common mistakes:
• Using momentum or swinging
• Rounding the upper back
• Extending arms fully and locking the elbows
• Not squeezing the shoulder blades
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Start Free TrialMuscles Worked by Reverse Cable Fly
Equipment
- Cable
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Reverse Cable Fly
- Type
- Cable exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Traps
- MET value
- 3.5
- Calories (30 min, 70 kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
More Shoulders Exercises
FAQ: Reverse Cable Fly
What muscles does Reverse Cable Fly work?
Reverse Cable Fly primarily targets the Shoulders, with secondary engagement of the Traps.
How do you do Reverse Cable Fly correctly?
An isolation movement targeting the rear delts, performed with cables set at shoulder height and arms moving outward in a reverse fly motion. 💡...
Is Reverse Cable Fly good for beginners?
Reverse Cable Fly has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Reverse Cable Fly?
Reverse Cable Fly requires: Cable.
What are the benefits of Reverse Cable Fly?
Reverse Cable Fly strengthens the Shoulders, engages the Traps, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Reverse Cable Fly?
Similar exercises to Reverse Cable Fly include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Reverse Cable Fly better than Arm Circles – Small to Large?
Both Reverse Cable Fly and Arm Circles – Small to Large target the Shoulders. Reverse Cable Fly uses Cable, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
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