Reverse Fly Cable

The constant-tension shoulder sculptor — builds rear delts, corrects forward shoulders, and maintains perfect tension throughout the entire range

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Rear Delts, Upper Back
Secondary Muscles	Rhomboids, Mid Traps
Equipment	Cable Machine
Difficulty	⭐ Beginner
Priority	🟡 Recommended

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Set both pulleys at shoulder height (standing) or chest height (bent-over)
2. Handles: Attach D-handles or single-grip handles to both cables
3. Cable cross: Stand centered, grab LEFT handle with RIGHT hand, RIGHT handle with LEFT hand
4. Body position: Standing upright OR bent forward 30-45° (more rear delt isolation)
5. Stance: Staggered stance or hip-width feet for stability
6. Arm position: Arms extended forward at shoulder height, slight elbow bend
7. Starting tension: Step back until there's tension in cables even at start position

Equipment Setup

Setup Style	Cable Height	Body Angle	Best For
Standing upright	Shoulder height	Vertical torso	Beginner-friendly, lighter loads
Bent-over	Chest height	30-45° forward	Maximum rear delt isolation
High-to-low	Above head	Upright or slight bend	Different angle, upper back emphasis

Setup Cue

"Cross the cables like an X — left cable to right hand, right cable to left hand — step back until you feel constant tension"

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🔄 Execution

The Movement

⬇️ Starting Position

What's happening: Arms crossed at chest, cables creating X pattern

1. Arms extended forward at shoulder height
2. Cables crossed (left to right hand, right to left hand)
3. Slight elbow bend (10-20°), maintained throughout
4. Breathing: Deep breath before pulling

Feel: Tension across chest and front shoulders, rear delts stretched

🔥 Initiation

What's happening: Scapular retraction begins the movement

1. First movement: squeeze shoulder blades together
2. Keep elbows at shoulder height (don't drop or raise)
3. Begin pulling handles apart and back
4. Breathing: Hold breath during pull

Common error here: Pulling with arms before engaging scapula

⬆️ Pulling Apart

What's happening: Arms open wide like spreading wings

1. Pull handles out and back in wide arc (like reverse hug)
2. Elbows stay at shoulder height throughout
3. Slight elbow bend maintained (DON'T lock out or bend more)
4. Cables travel in horizontal plane

Tempo: 1-2 seconds (controlled, deliberate)

Feel: Intense contraction in rear shoulders and between shoulder blades

Key cue: "Open your chest to the wall behind you"

🔝 Top Position

What's happening: Maximum rear delt contraction

1. Arms pulled back in line with or slightly behind shoulders
2. Hands at shoulder height, forming a "T" shape with body
3. Shoulder blades squeezed together maximally
4. Pause 1-2 seconds, squeeze rear delts consciously

Breathing: Brief exhale or hold

Critical position: Elbows in line with shoulders, not above or below

⬇️ Returning

What's happening: Controlled return, maintaining tension

1. Return handles toward center with control (2-3 seconds)
2. Resist the cable's pull — don't let it snap back
3. Maintain elbow height and slight bend
4. Breathing: Inhale during return

Tempo: 2-3 seconds (slow negative)

Don't: Let cables pull arms back to center uncontrolled

Constant tension: Cables should never go slack, even at start position

Key Cues

Primary Cues

• "Spread your wings" — visualize opening arms wide
• "Elbows stay at shoulder height" — prevents compensation
• "Squeeze like you're pinching a pencil between shoulder blades" — activates upper back

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-2-3-0	2s out, 2s squeeze, 3s return
Metabolic	1-1-2-0	Faster pace, burn emphasis
Corrective	2-3-4-1	Ultra-slow, maximum mind-muscle connection

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rear Deltoids	Shoulder horizontal abduction — pulling arms back and wide	█████████░ 90%
Upper Back	Scapular retraction — squeezing shoulder blades together	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Rhomboids	Scapular retraction and downward rotation	████████░░ 78%
Mid Trapezius	Scapular retraction and stabilization	███████░░░ 74%
Infraspinatus	External rotation component	██████░░░░ 65%

Stabilizers

Muscle	Role
Rotator Cuff	Shoulder joint stability throughout ROM
Lower Trapezius	Scapular depression and stability
Core	Torso stability (standing variation)
Posterior Core	Anti-rotation (bent-over variation)

Muscle Emphasis

Standing upright: More comfortable, easier to control, less rear delt isolation Bent-over 30-45°: Maximum rear delt activation, harder to maintain position High cable position: More upper back involvement Low cable position: More rear delt isolation Neutral grip: Most shoulder-friendly Slow tempo (3-4s eccentric): Dramatically increases time under tension

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bending elbows during pull	Arms curl instead of staying extended	Shifts work to biceps, reduces rear delt activation	Lock elbow angle at start, maintain throughout
Dropping elbows	Elbows go below shoulder height	Changes to lat-dominant row	"Elbows at shoulder height" — constant vigilance
Using momentum	Swinging torso to move weight	Not isolating rear delts, injury risk	Reduce weight, focus on strict form
No pause at top	Rushing through contraction	Reduces muscle activation	1-2 second squeeze every rep
Letting cables snap back	Uncontrolled eccentric phase	Loses time under tension, injury risk	2-3 second controlled return

Most Common Error

Elbows dropping below shoulder height — this transforms the reverse fly into a rowing movement, shifting emphasis from rear delts to lats and mid-back. Your elbows MUST stay at shoulder height throughout the entire movement. If you can't maintain this, the weight is too heavy.

Self-Check Checklist

• Cables crossed at start (left to right hand, right to left hand)
• Elbows at shoulder height throughout entire movement
• Slight elbow bend maintained (not straightening or curling more)
• 1-2 second pause at full contraction
• 2-3 second controlled return (no cable snap-back)

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🔀 Variations

By Emphasis

Maximum Isolation

Variation	Change	Why
Bent-Over Cable Reverse Fly	Torso at 30-45° angle	Maximum rear delt isolation, stretch
Seated Cable Reverse Fly	Sit on bench between cables	Eliminates leg drive, pure upper body
Pause Reps	3-5 second hold at contraction	Peak contraction emphasis

Unilateral Focus

Variation	Change	Why
Single-Arm Cable Reverse Fly	One arm at a time	Fix imbalances, maximum mind-muscle connection
Alternating Cable Reverse Fly	Alternate arms each rep	Anti-rotation core challenge

Different Angles

Variation	Change	Why
High-to-Low Cable Reverse Fly	Cables above head, pull down and back	Upper back emphasis
Low-to-High Cable Reverse Fly	Cables at waist, pull up and back	Different rear delt angle

Stance Variations

Stance Type	Position	Primary Benefit
Staggered stance	One foot forward	More stable, better for heavier loads
Hip-width parallel	Feet side by side	Standard position
Split stance	Wide front-to-back	Maximum stability

Handle Options

Handle Type	Grip Position	Benefit
D-handles	Neutral grip	Most common, comfortable
Single-grip handles	Neutral or overhand	Natural movement
Rope attachment	Wide neutral grip	Different feel, more external rotation

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	10-15	60-90s	Moderate	1-2
Endurance	2-3	15-20+	45-60s	Light	2-3
Corrective	2-3	12-15	60s	Light, perfect form	3-4
Metabolic	3-4	12-15	30-45s	Light-moderate	1-2

Workout Placement

Program Type	Placement	Rationale
Shoulder day	After overhead press, before arms	Rear delt accessory work
Back/Pull day	Mid-to-end workout	Rear delt focus after heavy rows
Upper body	After main compounds	Shoulder balance and health
Push day	End of workout	Pre-exhaust or balance pressing

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	2-3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	3-4x/week	3-4 sets (distributed across sessions)

Progression Scheme

Progressive Overload

The cable reverse fly responds best to volume progression and technique refinement. Priority order:

1. Perfect elbow position (shoulder height) throughout
2. Add 1-2 second pause at contraction
3. Add reps (to 15-20)
4. Add 5 lbs to cable stack
5. Slow down tempo (3-4s eccentric)

Constant tension and mind-muscle connection matter more than load.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Pull-Apart	Learning pattern, warm-up
Reverse Pec Deck	Machine-based, fixed path
Prone Rear Delt Raise	Bodyweight or light dumbbells

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Cable Reverse Fly	Unilateral strength, fix imbalances
Bent-Over Cable Reverse Fly	Maximum rear delt isolation
Tempo Reverse Fly (4-4-4)	Extreme time under tension

Alternatives (Same Goal, Different Movement)

Other Cable Variations

Alternative	Equipment	Notes
Face Pull	Cable, rope	More external rotation, rear delt + upper back
Single-Arm Cable Reverse Fly	Cable, single handle	One arm at a time

Free Weight Options

Alternative	Equipment
Dumbbell Reverse Fly	Dumbbells, bench
Rear Delt Row	Dumbbells

Machine-Based

Alternative	Benefit
Reverse Pec Deck	Fixed path, easy to learn
Rear Delt Machine	Isolation, consistent resistance

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Horizontal abduction can aggravate	Reduce ROM, stop if pain occurs
Rotator cuff issues	Repetitive shoulder stress	Very light weight, slow tempo
Thoracic outlet syndrome	Overhead arm position	Use low cable position, avoid high cables
Postural hyperkyphosis	Bent-over position may be uncomfortable	Use standing upright variation

Stop Immediately If

• Sharp shoulder pain during movement
• Clicking, popping, or grinding in shoulder joint
• Numbness or tingling in arms or hands
• Pain that persists after stopping exercise

Injury Prevention

Strategy	Implementation
Perfect setup	Always cross cables (X pattern) for proper path
Start very light	Use 5-10 lbs per handle initially
Maintain elbow height	Constant shoulder-level elbows, no dropping
Control tempo	2-3 second eccentric minimum, no cable snap-back
Balanced training	Match front delt volume with rear delt volume

Safe Failure Protocol

1. Losing elbow position: Stop set immediately, rest, reduce weight
2. Shoulder discomfort: End exercise, ice if needed, assess next day
3. Cable equipment malfunction: Stop immediately, inspect equipment before continuing

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal Abduction, External Rotation	Full horizontal abduction ROM	🟡 Moderate
Scapula	Retraction, Depression	Full scapular mobility	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal abduction	Can pull arms behind torso plane comfortably	Shoulder mobility drills, doorway stretches
Scapula	Full retraction	Can squeeze shoulder blades together completely	Wall slides, scapular push-ups
Thoracic	Adequate extension	Can maintain chest-up position	Foam rolling, thoracic extensions

Joint Health Note

The cable reverse fly is generally very shoulder-friendly when performed with proper form. The cable provides smooth, constant resistance that's easier on joints than free weights. However, maintaining perfect elbow height is critical — dropping elbows changes the joint mechanics and can increase impingement risk.

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❓ Common Questions

How is this different from a dumbbell reverse fly?

The cable version provides constant tension throughout the entire range of motion, including the fully contracted position (where dumbbell resistance drops due to gravity). Cables also offer smoother resistance and are easier to control. Dumbbells require more stabilization and have variable resistance (hardest at bottom, easiest at top).

Should I do this standing or bent over?

Standing upright is easier, more beginner-friendly, and allows you to focus on the movement pattern. Bent-over (30-45° forward lean) provides maximum rear delt isolation and stretch but requires more core stability. Start standing, progress to bent-over as you master the movement.

Why do my elbows keep dropping?

Weight is too heavy, or you're fatiguing. This is THE most common mistake on this exercise. Reduce the weight by 30-50%, slow down your tempo, and consciously focus on keeping elbows at shoulder height every single rep. Consider filming yourself — most people don't realize their elbows are dropping.

Should my arms be completely straight?

NO. Maintain a slight elbow bend (10-20°) throughout the movement. Locking elbows completely places excessive stress on elbow joints. But don't bend them MORE during the pull either — the elbow angle should stay constant from start to finish.

How do I set up the cables correctly?

1. Set both cables to shoulder height (or chest height if bent-over), 2) Stand centered between the cable stations, 3) Grab LEFT cable with RIGHT hand and RIGHT cable with LEFT hand (cables will cross forming an "X"), 4) Step back until there's tension even with arms forward. This cross-cable setup is critical for proper movement path.

Can I do this exercise with one arm at a time?

Yes! Single-arm cable reverse fly is an excellent variation for fixing imbalances and maximizing mind-muscle connection. Stand sideways to the cable machine, grab the far cable with the far hand, and pull it across and back. This also adds an anti-rotation core challenge.

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📚 Sources

Biomechanics & Muscle Activation:

• Botton, F. et al. (2013). EMG analysis of posterior deltoid exercises — Tier A
• Schoenfeld, B.J. (2011). Cable vs. free weight muscle activation — Tier A
• ACE Exercise Library — Rear Delt Training — Tier B
• ExRx.net Exercise Database — Tier C

Programming:

• Renaissance Periodization — Rear Delt Training Volume Landmarks — Tier B
• NSCA Essentials of Strength Training — Tier A

Technique:

• Contreras, B. (2020). Shoulder training protocols and biomechanics — Tier B
• Stronger by Science — Shoulder hypertrophy guide — Tier B
• T-Nation Cable Exercise Library — Tier C

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For Mo

When to recommend this exercise:

• User wants rear delt development with constant tension
• User has access to cable machine
• User needs shoulder balance (overdeveloped front delts from pressing)
• User wants joint-friendly rear delt isolation

Who should NOT do this exercise:

• No cable machine access → Use Dumbbell Reverse Fly instead
• Acute shoulder injury → Wait for healing, then start very light
• Severe rotator cuff tear → Medical clearance required

Key coaching cues to emphasize:

1. "Cross the cables — left cable to right hand, right cable to left hand"
2. "Elbows stay at shoulder height the ENTIRE time — if they drop, weight is too heavy"
3. "Spread your wings — think about opening your chest to the wall behind you"

Common issues to watch for in user feedback:

• "My elbows keep dropping" → Weight too heavy, reduce 30-50%, focus on position
• "I don't feel this in my rear delts" → Check elbow height, ensure cables are crossed, add pause at contraction
• "I feel this in my mid-back, not shoulders" → Elbows are dropping — turning into a row
• "The cables feel weird/awkward" → Normal at first, ensure proper X-pattern cross setup
• "How much weight should I use?" → Very light — 5-15 lbs per handle is normal

Programming guidance:

• Pair with: Pressing movements (balance), face pulls (rear delt superset)
• Avoid same session as: Can pair with almost anything, low fatigue exercise
• Typical frequency: 2-3x per week (rear delts recover quickly)
• Volume: 8-15 sets per week total across all rear delt work

Progression signals:

• Ready to progress when: Can do 3x15 with elbows perfectly at shoulder height, 2s pause
• Regress if: Cannot maintain elbow position, compensating with body movement

Special notes:

• This is one of the BEST rear delt exercises due to constant cable tension
• Emphasize the eccentric (return) phase — don't let cables snap back
• Perfect for supersets with pressing movements (bench press, overhead press)
• Use as activation/warm-up before heavy pressing (20+ light reps)
• Video from the side to check elbow height — most people drop them without realizing
• Rear delts are small muscles — very light weight is normal and expected

Alternative recommendations:

• No cable machine: Dumbbell Reverse Fly
• Want more external rotation: Face Pull
• Need machine-based: Reverse Pec Deck
• Want more trap involvement: Rear Delt Row

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Last updated: December 2024