How to do the Cable Reverse Fly
Step by step
- Set two cable pulleys to about shoulder height and stand between them.
- Grab the left handle with your right hand and the right handle with your left, so the cables cross.
- With soft, slightly bent elbows, open your arms wide out to the sides in a sweeping arc.
- Squeeze your shoulder blades together and feel it in the rear of your shoulders, not your lower back.
- Return slowly to the crossed start position, keeping tension the whole way.
The thing people get wrong
Lead with your elbows and pinkies, not your hands. Do not shrug or use body swing to fling the arms open.
Coaching cue
Stop opening when your hands reach shoulder level, then hold the squeeze for a beat.
Make it easier or harder
- Harder: Pause for two seconds in the fully open position on each rep.
Muscles worked
- Primary: Rear delts
- Secondary: Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.