Cable Seated Reverse Fly

Muscles worked

Setup

1. Position a flat bench in the center of a cable crossover machine and set both pulleys to shoulder height.
2. Sit facing the machine with your feet flat on the floor and grab the left handle with your right hand and the right handle with your left hand so the cables are crossed.
3. Sit tall with a neutral spine, a slight forward lean from the hips, and arms extended forward at shoulder height.

How to do it

1. Exhale as you pull the handles out and back in a wide horizontal arc until your arms are in line with your shoulders.
2. Squeeze your shoulder blades together at the peak of the movement while keeping your chest proud.
3. Inhale as you slowly return the handles to the starting position under control, stopping just before the weights touch the stack.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (return) phase.

Form checklist

• Keep a slight, fixed bend in the elbows throughout the entire range of motion.
• Ensure the movement occurs only at the shoulder joint; keep the torso stationary.
• Keep your shoulders pulled down and away from your ears to avoid over-engaging the upper traps.
• Maintain a consistent hand height, keeping the cables parallel to the floor.

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 recruitment.
• Minimize grip tension by using a hook grip to reduce forearm involvement and enhance the mind-muscle connection with the posterior deltoids.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction when the arms are fully extended to the sides.
• Perform 1.5 reps by pulling to full extension, returning halfway, pulling back to full extension, and then returning to the start.

Frequently asked

What muscles does the cable seated reverse fly work?

The cable seated reverse fly primarily targets the deltoids and rhomboids, and also works the biceps, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the cable seated reverse fly?

The cable seated reverse fly uses cable.

Is the cable seated reverse fly good for beginners?

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

Related exercises

• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Cable Bent Over Contralateral Rear Delt RowIntermediate · deltoids and rhomboids
• Cable Incline Single Arm Y Raise Wrist Straps with Back SupportIntermediate · deltoids and rhomboids
• Cable Kneeling Rear Delt Row With RopeIntermediate · deltoids and rhomboids