Cable Reverse Fly

Watch the video below to see a demonstration of proper form and technique for the cable reverse fly exercise. You can also check out some more shoulder exercise videos or find exercises for other muscle groups.

Instructions for Cable Reverse Fly

To perform a set of cable reverse fly:

1. Starting Position

   Stand between two pulley stations and grab 2 D-handles with a neutral grip, shoulder width apart. Push your hips back while keeping your knees directly over your ankles, until your torso is as parallel to the ground as possible without losing the alignment of your trunk. Your trunk should be in a neutral position at all times.

2. Concentric (Upward) Motion

   Start by squeezing your shoulder blades together and then, keeping your arms straight, raise your arms in the air to each side until they are in line with your back. Be aware of keeping your head and trunk stable and focus on working the muscles of your back.

3. Top position

   Pause at the top position for a 2 sec count while continuing to squeeze your shoulder blades together.

4. Eccentric (Lowering) Motion

   Slowly lower the weight back down, under control, until the handles are directly below your shoulders. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of cable reverse fly repetitions before resting.

This completes one set of cable reverse fly.