Cable Reverse Fly


Cable Reverse Fly

This Upper Back and Shoulder Exercise is a Variation of the Cable Reverse Fly that uses a Cable Pulley

Welcome to our Cable Reverse Fly Exercise Instruction Guide!

On this page you’ll learn how to do this upper back and shoulder exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your next Shoulder Workout Routine, Back Workout, and other Weight Training Programs.

Have you seen our Best Shoulder Exercises page yet? How about our Best Back Exercises? See if this exercise made either list!

Exercise Summary

Exercise Name: Cable Reverse Fly
Main Muscle: Deltoid
Secondary Muscle(s): Upper Back, Trapezius
Exercise Type: Isolation, Push
Equipment Required: Cable Pulley

Exercise Description and Instruction:

This shoulder and upper back exercise is one of our Cable Exercises and is actually a variation of Lateral Raises. You’ll also see it referred to as Rear Cable Lateral Raises.

During the lift, you’ll only move at the shoulder joint to isolate your upper back and shoulder muscles. It’s important to keep your wrists straight, body stationary and firmly on the bench, and maintain only a slight bend in the elbows to get the most out of the exercise.

To Perform This Exercise:

  1. To begin, attach a handle to a cable pulley on the lowest setting and bend down in an athletic position grasping the handle in your left hand with your back straight and your knees bent. This is the starting position.
  2. While maintaining a slight bend in your elbow, your back straight, and your knees bent, exhale and pull the handle out and away from your side in an arcing motion until it is parallel to the floor. As you complete this motion, concentrate on only moving at the shoulder joint and squeeze your shoulder blades.
  3. Pause for a moment then inhale and slowly lower the weight back to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the right arm.


  1. Keep your body stationary being careful not to raise your torso or swing as you complete each repetition.
  2. Keep your wrists straight with your palms facing down and maintain a slight bend in the elbows.
  3. Concentrate on only moving at the shoulder joint and squeezing your shoulder blades together as you do the lift.

Now that you’ve seen the Cable Reverse Fly exercise, check out all our upper back exercises. This variation of lateral raises is also a great shoulder exercise. View each of our different Shoulder Exercises.

Reverse Fly Variations

You can also do this exercise using dumbbells on a flat bench or a cable pulley from a seated position. Check out these other variations.

  • Dumbbell One-Arm Reverse Flys
  • Standard Dumbbell Reverse Flys
  • Seated Cable Rear Lateral Raises

There are a few basic movements that comprise most Shoulder Exercises. View the pages below for links to all our variations of the the popular shoulder exercise movements.

  • Upright Row
  • Lateral Raises
  • Military Press
    • Dumbbell Shoulder Press (Most Popular)
  • Front Raise
  • Best Shoulder Exercises and Best Back Exercises
  • Back Exercises
    • Lower Back Exercises
    • Lat Exercises
    • Upper Back Exercises
  • Shoulder Workout Routine List
  • Back Workout List
  • Weight Training Exercises Main Page
  • Dumbbell Exercises
  • Muscle Building Workouts and Strength Training Exercises
  • Fat Loss Workouts and Fat Burning Exercises

You’ve seen the Weight Training Exercises. See the Workout Routines!
Start at our Home Page.

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