Cable Reverse Fly

Technique

Set two cable pulleys to chest height and cross the handles, grabbing the opposite handle with each hand. Hinge slightly forward and pull your arms out and back in a wide arc, squeezing your shoulder blades together. Keep a slight bend in your elbows throughout. Return under control to the starting position.

Steps

1. Set both cable pulleys to chest height and grasp the opposite handle in each hand.
2. Step back, hinge slightly forward, and brace your torso.
3. Hold your arms forward with a slight, fixed bend in your elbows.
4. Pull the handles out and back in a wide arc.
5. Squeeze your shoulder blades together without shrugging.
6. Return the handles under control to the starting position.

Common mistakes

• Bending and straightening the elbows to move the weight
• Shrugging the shoulders during the pull
• Using torso momentum instead of controlling the cables
• Pulling the hands too far behind the body

Variations

• Single-arm cable reverse fly
• High-pulley cable reverse fly
• Low-pulley cable reverse fly
• Seated cable reverse fly

FAQ