How to do the Cable Reverse Fly
Set the pulleys at shoulder height and cross the cables: right cable in your left hand and vice versa.
Stand in the middle with your arms extended in front of you.
Open your arms out and back until they line up with your body.
Return slowly, controlling the weight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Reverse Fly doesn’t suit your gym or your joints.
Train smarter
- Rear delt workout: build the back of your shouldersA rear delt workout that works: why the rear delts matter for shoulder size and health, the best rear delt exercises, technique fixes and how many sets a week.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
