Cable 45 Degrees Reverse Grip Reverse Fly

Muscles worked

Setup

1. Set the cable pulleys to chest height and stand in the center of the machine.
2. Hinge at the hips to lean your torso forward at a 45-degree angle while maintaining a flat back and soft knees.
3. Cross your arms to grab the left cable with your right hand and the right cable with your left hand using an underhand (supinated) grip.
4. Step back slightly to ensure there is tension on the cables in the starting position.

How to do it

1. Exhale as you pull your arms out and back in a wide arc until they are roughly in line with your shoulders.
2. Maintain a slight, fixed bend in your elbows and keep your palms facing upward/forward throughout the movement.
3. Squeeze your shoulder blades together at the peak of the contraction for a one-second pause.
4. Inhale as you slowly return the cables to the starting position over a 2-3 second tempo, maintaining tension on the rear delts.

Form checklist

• Maintain a neutral spine and avoid rounding the lower back during the hinge.
• Ensure the movement is driven by the shoulders, not by jerking the torso upward.
• Keep your shoulders depressed (away from your ears) to minimize upper trap dominance.
• Maintain the 45-degree torso angle consistently throughout the entire set.

Pro tips

• Think about 'pushing' the handles away from your body toward the side walls rather than just pulling them back to maximize rear delt width.
• Focus on the supinated grip; keeping the palms up helps to externally rotate the humerus, which can better isolate the posterior deltoid.

Make it harder

• Incorporate a 2-second isometric hold at the point of maximum contraction on every rep.
• Perform 'constant tension' reps by stopping the eccentric phase just before the weights touch the stack.

Frequently asked

What muscles does the cable 45 degrees reverse grip reverse fly work?

The cable 45 degrees reverse grip 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 grip reverse fly?

The cable 45 degrees reverse grip reverse fly uses cable.

Is the cable 45 degrees reverse grip reverse fly good for beginners?

The cable 45 degrees reverse grip 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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