Exercise guide
Cable 45 Degrees Reverse Grip Reverse Fly
- Intermediate
- Compound
- Rep-based
- Back
This isolation movement targets the posterior deltoids and middle trapezius, using a supinated grip and a 45-degree torso lean to optimize the line of pull for rear-delt hypertrophy and postural strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulleys to chest height and stand in the center of the machine.
- Hinge at the hips to lean your torso forward at a 45-degree angle while maintaining a flat back and soft knees.
- 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.
- Step back slightly to ensure there is tension on the cables in the starting position.
How to do it
- Exhale as you pull your arms out and back in a wide arc until they are roughly in line with your shoulders.
- Maintain a slight, fixed bend in your elbows and keep your palms facing upward/forward throughout the movement.
- Squeeze your shoulder blades together at the peak of the contraction for a one-second pause.
- 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.