Cable 45 Degrees Reverse Fly

Muscles worked

Setup

1. Set the dual cable pulleys to shoulder height and remove any handles to grip the cable stoppers directly for a more neutral wrist position.
2. Stand centrally and cross your arms to grab the left cable with your right hand and the right cable with your left hand.
3. Hinge forward at the hips to a 45-degree angle, keeping your chest up and spine neutral.
4. Position your feet shoulder-width apart with a slight bend in the knees for a stable base.

How to do it

1. Exhale and pull your arms out and back in a wide arc, maintaining a slight, fixed bend in the elbows.
2. Continue the movement until your arms are in line with your torso, focusing on pulling with the back of the shoulders.
3. Inhale as you slowly return the cables to the starting position, resisting the pull of the weights.
4. Maintain a controlled 2-1-2-0 tempo, emphasizing the squeeze at the top of the rep.

Form checklist

• Keep your torso stationary at 45 degrees; avoid using leg drive or swinging the upper body.
• Lead the movement with your elbows and knuckles, not your hands.
• Keep your shoulders depressed and away from your ears to avoid overactive upper traps.
• Maintain a neutral neck by tucking your chin slightly and looking at the floor.

Pro tips

• Think about 'sweeping' the floor with your hands in a wide circle to maximize the lever arm and rear delt tension.
• Avoid fully crossing the hands at the bottom of the rep to keep constant tension on the posterior deltoids.

Make it harder

• Incorporate a 2-second pause at the peak of the contraction to increase time under tension.
• Perform 1.5 reps by going through the full range of motion, returning halfway, then pulling back to the top before finishing the rep.

Frequently asked

What muscles does the cable 45 degrees reverse fly work?

The cable 45 degrees reverse fly primarily targets the trapezius, and also works the rhomboids as secondary muscles.

What equipment do you need for the cable 45 degrees reverse fly?

The cable 45 degrees reverse fly uses cable.

Is the cable 45 degrees reverse fly good for beginners?

The cable 45 degrees reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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