Reverse Cable Fly

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Middle BackTraps
Equipment Cable
Emphasis Isolation
Type Pull

Reverse Cable Fly Instructions

  • Set both attachment points to slightly above your head.
  • Feet positioned in an athletic stance at shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged with your shoulders pinned back and chest up.
    • You have a neutral spine with a flat back.
  • Grab the left handle with your right hand and the right handle with your left hand.
  • Stand in between the two stacks of weight, slightly behind the midline.
  • With your elbows slightly bent, retract and use your posterior shoulder to abduct both arms across your body.
  • Hands will finish slightly above your hips.
  • The finished position should feel as if you are squeezing a quarter between your shoulder blades.


  • Keep your chest up. Don't let your shoulders roll forward. 
  • You do NOT want the feeling of your upper traps elevating or shrugging.
  • Keep your shoulders blades down and back throughout the whole exercise.
  • Do not arch your back excessively, keep your core tight to combat this.
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