Cable Reverse Flye: Correct Form & Muscles Worked

Rear Deltoids primary Cable Machine Beginner Isolation · Pull

The cable reverse flye uses a dual cable setup at shoulder height to isolate the rear deltoids with constant tension. Standing between crossed cables, you pull them apart. Provides superior tension compared to dumbbells.

Rear Deltoidsprimary

Rhomboids, Trapssecondary

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Cable Reverse Flye Video Tutorial

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Video tutorial coming soon

How to Do the Cable Reverse Flye

Set both pulleys to shoulder height. Stand centered. Cross the cables — left cable in right hand, right in left.
Step back so there's tension with arms crossed at shoulder height.
Pull the cables apart by opening your arms. Slight fixed elbow bend. Lead with rear delts.
Open until arms are fully spread in line with shoulders. Squeeze hard.
Return under control to crossed position.

Cable Reverse Flye Mistakes to Avoid

Cables too high or low — shoulder height is correct for rear delt targeting.

Bending elbows too much — keep slight fixed bend. Too much becomes a row.

Going too heavy — light weight with a hold beats heavy yanking.

Not crossing the cables — the crossover start gives more range and rear delt stretch.

Cable Reverse Flye Muscles Worked

The cable reverse flye isolates the posterior deltoid with constant cable tension. The crossed start provides a deeper stretch than dumbbells. Rhomboids and middle traps assist.