Cable Reverse Fly

The cable reverse fly is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less.

However, many other muscles assist in bringing the elbows and shoulders backward. The latissimus dorsi plays a role in bringing the elbows backward.

The biceps, triceps, brachialis, and brachioradialis help stabilize the arm. Using the cable means that the higher resistance occurs earlier in the exercise than when using dumbbells.

Cable reverse fly execution

1
Begin the exercise by bringing the elbows outward and backward, slightly below shoulder height.
2
Return the hands to the starting position in a controlled manner.

Cable reverse fly

Muscles involved:

Back and shoulder joint:

Deltoid (especially posterior head)
Rotator cuff (subscapularis, supraspinatus, infraspinatus, and teres minor)
Levator scapulae

Arms:

Triceps
Biceps
Forearm muscles

Back:

Latissimus dorsi
Trapezius (especially middle fibers)
Rhomboids (diamond-shaped muscles beneath the trapezius)

Cable reverse fly setup

Set the pulleys at approximately ear height and attach the single handles.
Grasp the handles on opposite sides with a crossed grip.
Check that you are standing directly in the middle.

Cable reverse fly technique

The reverse fly targets the posterior head of the shoulders. During the reverse fly, keep the bend in the arms as consistent as possible. This limits triceps involvement and keeps the focus on the shoulders.

Do not shrug the shoulders. Shrugging the shoulders engages the trapezius, which can reduce the emphasis on the shoulders.

The crossed cables ensure that the elbows are pulled mainly outward, which isolates the shoulders more from the involvement of the latissimus dorsi and biceps.